Smith Machine One-Arm Upright Row
The Smith Machine One-Arm Upright Row is a unilateral shoulder exercise that targets the lateral deltoids and upper trapezius using a fixed vertical path for stability. This isolation movement helps correct muscle imbalances and builds upper body width and definition.
The AI analyzes your performance data to detect strength imbalances between your left and right sides, adjusting weight recommendations to ensure symmetrical development. Additionally, because upright rows can be sensitive for the shoulder joint, the app tracks your pain feedback and recovery status to suggest volume adjustments or alternative exercises like lateral raises if joint stress is detected.
Form Cues
- Stand sideways or slightly angled to the bar
- Lead the movement upward with your elbow
- Keep the bar close to your body throughout the lift
- Stop lifting when your upper arm is parallel to the floor
- Control the descent slowly to maximize tension
- Don't let your hand travel higher than your elbow
- Don't jerk the weight up using leg drive
- Don't round your shoulders forward at the bottom
- Don't flare your ribs or arch your lower back
Common Mistakes
- Pulling the elbows too high past shoulder level
- Using excessive momentum to initiate the lift
- Standing too far away from the bar path
- Gripping the bar excessively tight
Muscles Worked
This exercise primarily targets the lateral head of the deltoid and the upper trapezius, which contributes to a wider, more defined upper body silhouette. By using the Smith machine unilaterally, you can isolate these muscles with constant tension while the biceps and forearms assist in the vertical pulling motion.
Primary
Secondary
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