Smith Machine One-Arm Upright Row

Shoulders

Smith Machine One-Arm Upright Row

Smith Machine One-Arm Upright Row (Start)

LevelBeginner EquipmentMachine MechanicCompound ForcePull

A one-arm upright row on the Smith machine that pulls the bar up along the body to work the shoulders and traps.

Strength

Primary musclesShoulders

Secondary musclesBiceps Traps

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked10 %

Effort during a set5.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the bar at hip height and stand next to it.
2Grip the bar in the middle with one hand, palm facing you, and unlock it.
3Stand tall with your core braced.

How to perform

1Pull the bar straight up along your body, leading with your elbow.
2Raise it to about chest height without shrugging excessively.
3Pause briefly at the top.
4Lower slowly and repeat, then switch arms.