Smith Machine One-Arm Upright Row

Smith Machine One-Arm Upright Row is a strength - unilateral shoulder abduction exercise involving Middle deltoid, Upper trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Middle deltoid, Upper trapezius
Secondary muscles: Anterior deltoid, Biceps brachii, Brachialis, Forearm muscles
Exercise type: Strength - unilateral shoulder abduction

Exercise technique

Bar
Set the Smith bar at thigh height and position the lower safety stop.
Grip
Unrack the bar with both hands, leaving your working hand at a comfortable width.
Posture
Keep your torso upright and centered in front of the rails.
Pull
Raise your working elbow outward to lift the bar.
Limit
Stop at a comfortable angle as your upper arm approaches shoulder height.
Lower
Slowly lower the bar with one arm.
Rack
If needed, add your free hand again to engage the hook safely.

Key technique points

Choose a light load that you can control with one arm.
Keep your wrist aligned with the rail path.
Do not lean your torso sideways.
Choose your elbow height without forcing it.
Keep your free hand ready to help rack the bar.
Use the same setup on both sides.

Common mistakes

Leaning sideways

Do not bend your waist toward the working side to lift the bar.

Raising too high

Do not raise your elbow beyond a comfortable shoulder angle.

Twisting the wrist

Do not accommodate the fixed bar grip with a strained hand angle.

Forcing the hook one-handed

Do not try to rotate the bar without safe control.

Using leg momentum

Do not finish the one-arm pull by bouncing through your knees.

Dropping the lowering phase

Do not rely on rail support and abandon muscular braking.

Frequently asked questions