Smith Machine One-Arm Upright Row
The Smith machine one-arm upright row is a single-arm pulling movement done along the machine's fixed vertical track, where you grip the bar with one hand and pull it up toward chest height, elbow leading the way. Training one side at a time lets you feel and correct imbalances between your shoulders that a two-handed row can hide, and the fixed track keeps the bar traveling in a straight line so you can focus on the pull itself. It targets the shoulders directly, with the traps and biceps assisting.
Why it works
Pulling a weight up toward your chest with your elbow leading is a classic way to load the shoulders, particularly the side and rear portions of the deltoid, while your traps help elevate your shoulder blade and your biceps assist in bending the elbow. Doing this one arm at a time means each shoulder has to generate and control the pull on its own, rather than letting a stronger side compensate for a weaker one the way it can on a barbell version. The Smith machine's fixed track still handles the steering, so the work that's left is entirely about pulling with the target shoulder rather than balancing the bar.
Set up
- Stand facing the Smith machine with your feet shoulder-width apart.
- Grip the bar with one hand, palm facing your body, hand centered under the bar.
- Set your other hand on your hip or let it rest at your side for balance.
- Unrack the bar and let your arm hang fully extended before starting.
How to do it
- Unrack the bar and let it hang with your working arm fully extended.
- Pull the bar straight up along the track by leading with your elbow.
- Raise your elbow to roughly shoulder height, keeping the bar close to your body.
- Pause briefly at the top of the pull.
- Lower the bar back down with control to the starting position.
- Complete all reps on one side before switching arms.
Form cues
- Elbow leads the pull, not the hand.
- Bar stays close to your torso the whole way up.
- Stop around shoulder height, don't force it higher.
- Keep your torso still, don't lean or twist to assist the pull.
Breathing: Exhale as you pull the bar up, inhale as you lower it back down.
Common mistakes
Pulling the bar higher than shoulder height by shrugging hard.
Fix: Stop the pull once your elbow reaches roughly shoulder height rather than forcing more range.
Letting the bar drift away from the body during the pull.
Fix: Keep the bar close to your torso the entire way up, since a wide arc puts more strain on the shoulder joint.
Twisting the torso to help lift a heavy load.
Fix: Keep your hips and shoulders square to the machine, and lower the weight if you can't do that.
Using a hand grip that's too narrow near the center of the bar.
Fix: Center your hand under the bar so the pull stays balanced through your wrist and elbow.
How to program it
- Because you're moving one side at a time with a moderate load, most lifters can train this twice a week without it interfering with recovery from heavier pulling work.
- Use it after your main back or shoulder pulling movement, since it works well as a finisher for shoulder width rather than a session-opening lift.
- Match your rep count between arms rather than your load, since one side often needs slightly less weight than the other to hit the same number cleanly.
- Keep the reps in the 10 to 15 range with a controlled tempo, since this movement rewards control over raw weight.
Safety notes
- Stop the pull at shoulder height rather than chin height, since pulling higher can pinch the front of the shoulder joint.
- If you feel any pinching sensation near the top of the pull, widen your grip slightly or reduce the range.
- Keep the load light enough that you're not twisting your torso to move the bar.
- Warm up with a few light pulls on both sides before loading the bar, since a cold shoulder is more likely to feel that pinching sensation.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What muscles does the Smith machine one-arm upright row work?
It targets the shoulders directly, with the traps and biceps helping through the pull.
How many reps should I do for Smith machine one-arm upright row?
10 to 15 reps per arm with a controlled tempo works well, since this is more about control than heavy loading.
Why does my shoulder hurt during upright rows?
Pulling the bar too high, toward chin height, can pinch the front of the shoulder. Stop the pull around shoulder height and widen your grip slightly if it still bothers you.
Can I do a one-arm upright row without a Smith machine?
Yes, a single dumbbell works the same pattern and lets your arm move through a more natural path since it isn't locked to a fixed track.
Should I use light or heavy weight for a one-arm upright row?
Keep it light to moderate. Since one shoulder is doing all the work without a second arm to share the load or help stabilize your torso, going heavy makes it much harder to keep your form clean for the whole set.