Smith Machine One-Arm Upright Row
10 reps
Pull the bar up one side of your body to chest height.
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SHOULDERS
Smith Machine One-Arm Upright Row
This is an upright row done one arm at a time on a Smith machine. The fixed bar path adds stability, while working a single arm keeps you from letting your stronger side take over and reintroduces a bit of the balance challenge. It's a controlled way to target the shoulders and traps evenly.
How to do it
- 1
Stand upright and grip the Smith bar with one hand just outside your shoulder, resting the bar on your thigh.
- 2
Unhook the bar and keep it close to your body.
- 3
Pull that elbow up toward the ceiling, drawing the bar up along your side.
- 4
Keep your spine neutral and elbow around shoulder level at the top.
- 5
Once the bar reaches chest height, lower it back down under control, then switch arms.