Single-Arm Smith Machine Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Smith Machine Upright Row is a compound upper-body exercise that targets the shoulders, with additional emphasis on the traps as a secondary muscle group. Performed using a Smith machine, this movement involves pulling the bar upward with one arm while keeping it close to the body, allowing for focused unilateral training and improved muscle imbalances. The guided track of the Smith machine provides added stability, making it easier to control the weight and maintain proper form. This exercise is ideal for isolating each side of the upper body, enhancing shoulder definition, and activating the upper traps without relying on momentum or balance.
How to Perform
Set the Bar Position:
Adjust the Smith machine bar to around mid-thigh level. Load an appropriate weight and ensure the safety stops are set just below your lowest pull position for safety.
Stand Sideways to the Bar:
Stand with your body perpendicular to the bar, so that one arm (the working arm) is closest to the bar. Your feet should be shoulder-width apart for balance.
Grip the Bar with One Hand:
Using an overhand grip (palm facing your body), grab the bar with your working arm slightly in front of your thigh. Keep your arm extended and relaxed to start.
Engage Your Core and Brace:
Tighten your core, pull your shoulder blades slightly back, and maintain a neutral spine throughout the movement. Slightly bend your knees for better stability.
Pull the Bar Upward:
Lead the movement by raising your elbow upward and outward, pulling the bar along your body until it reaches about chest or shoulder height. Keep the bar close to your body during the motion.
Pause and Squeeze at the Top:
At the top of the movement, pause briefly and squeeze your shoulder and trap muscles. Your elbow should be higher than your wrist at the peak.
Lower the Bar Under Control:
Slowly lower the bar back down to the starting position in a controlled motion, avoiding any swinging or sudden drops.
Repeat for Reps:
Perform the desired number of repetitions on one arm, then switch sides and repeat for the opposite arm.
Rack the Bar Safely:
After finishing the set, make sure the bar is safely racked or resting securely at the starting position before stepping away.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbow higher than your wrist throughout the movement to maximize shoulder activation.
Avoid shrugging your shoulder during the lift to prevent trap overdominance.
Use a light to moderate weight to maintain strict form and avoid joint strain.
Keep the bar close to your body to target the delts more effectively.
Control both the lifting and lowering phases to increase time under tension.
Maintain a slight bend in your knees and engage your core for balance.
Avoid pulling the bar too high to reduce the risk of shoulder impingement.
How Not to Perform
Don’t lift the elbow too high – going above shoulder level can cause shoulder impingement and joint stress.
Don’t bend or twist your torso – twisting your body to assist the lift takes tension off the shoulders and increases injury risk.
Don’t use momentum or jerk the bar up – swinging reduces effectiveness and strains the shoulder joint.
Don’t grip the bar too wide or too narrow – an incorrect grip width can shift tension away from the delts or cause discomfort.
Don’t shrug your shoulder during the lift – this activates the traps too much and reduces isolation of the delts.
Don’t lock your knees or arch your back – stay slightly bent in the knees and keep a neutral spine to stay balanced and safe.
Don’t let the wrist collapse or bend awkwardly – keep your wrist straight and firm to avoid strain.
Don’t let the bar drift too far from your body – the bar should stay close to keep tension on the target muscles.
Don’t rush through reps – fast, uncontrolled reps reduce time under tension and increase injury risk.
Don’t go too heavy too soon – heavy weight with poor form defeats the purpose and increases the chance of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
