Smith Machine One-Arm Upright Row

Technique

How to perform Smith Machine One-Arm Upright Row

1. Set the Smith bar near thigh height and stand with the working hand just outside that thigh.
2. Take an overhand grip and use the other hand as needed to disengage the hooks before the repetition.
3. Stand upright with the working arm extended and the bar close to your body.
4. Lead with the working elbow as it moves outward and upward, bending the elbow while raising the upper arm.
5. Stop when the upper arm is approximately level with the shoulder rather than continuing into a high shrug.
6. Lower the bar under control, then re-engage the hooks before changing sides.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid.