Smith Machine One-Arm Upright Row Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Smith machine one-arm upright row focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- With the bar at thigh level, load an appropriate weight.
- Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
- Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
- After a brief pause, return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Exercise FAQ
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it. Think of it as rowing done with repeatable, clean reps.
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement. Think of it as rowing done with repeatable, clean reps.
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps). Think of it as rowing done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Jerk Balance
This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backwar...
Dumbbell One-Arm Upright Row
Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbo...
Front Incline Dumbbell Raise
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbel...