Exercise guide
Smith Machine One-Arm Upright Row
The Smith Machine One-Arm Upright Row raises one elbow outward while the hand guides the bar along the fixed track. The shoulders are the primary focus, with the traps and biceps assisting.
Training context
How the One-Arm Version Differs
Working one side at a time may make differences in shoulder comfort and control easier to notice. The connected Smith bar still requires the off hand during unracking and reracking.
A wide hand position and lower stopping point may feel more comfortable than pulling the elbow high. Stop before shoulder pinching develops.
Technique overview
Raise the elbow only through a comfortable range
Unhook the bar with both hands, stabilize the body, and remove the nonworking hand. Guide the working elbow outward and upward while the hand stays below it. Pause at a comfortable height, lower slowly, and use both hands to rerack the bar securely.
Treat this as an overview and use a range, pace, and setup you can control.