Smith Machine Single-Arm Upright Row

How to do it

1. Set the Smith machine bar at about mid-thigh height.
2. Stand so that one shoulder is roughly under the bar's line and take it with one overhand hand.
3. Rest the free hand on your hip and stand tall.
4. Pull the bar straight up along your body by driving the elbow up and out.
5. Stop when the upper arm is level with the floor.
6. Lower under control, then finish the side before swapping.

Common mistakes

• Standing centred on the bar. One hand on a fixed horizontal bar means the bar wants to tilt; lining the working shoulder up with the grip keeps the pull vertical.
• Leaning away from the working side. One hand is an asymmetric load and the trunk holds it square; leaning hands that work to the spine.
• Pulling to the chin. Same rule as every upright row — level upper arms is the top.
• Treating it as either a shoulder exercise or a trap exercise. It is both, and neither label is the whole answer.

Muscles worked

Primary

• Traps

Secondary

• Biceps
• Shoulders