Smith Machine One-Arm Upright Row
The Smith Machine One-Arm Upright Row is a beginner cable machine exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentCable Machine
LevelBeginner
How to do the Smith Machine One-Arm Upright Row
- With the bar at thigh level, load an appropriate weight.Take a wide grip on the bar and unhook the weight, removing your off hand from the bar.
- Your arm should be extended as you stand up straight with your head and chest up.
- This will be your starting position.Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out.
- Continue until your upper arm is parallel to the floor.After a brief pause, return the weight to the starting position.Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.