Shoulders / Beginner / Compound (multi-joint)

Smith Machine One-Arm Upright Row

A Smith machine exercise for the side delts, with the biceps, upper traps and forearms assisting.

At a glance

Primary

Side delts

Secondary

Biceps, Upper traps, Forearms & grip

Equipment

Smith machine

Movement pattern

Lateral raise (abduction), Shrug

Level

Beginner

Type

Shoulders, Compound (multi-joint), One side at a time

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. With the bar at thigh level, load an appropriate weight.
2. 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.
3. 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.
4. After a brief pause, return the weight to the starting position.
5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Open in the appGet started