smith machine one-arm upright row

What is Smith Machine One-Arm Upright Row? The Smith Machine One-Arm Upright Row is a variation of the upright row exercise using a Smith machine. This exercise primarily targets the shoulders, particularly the lateral deltoids, while also engaging the traps and upper back muscles.

Stand next to the Smith machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip using one hand, allowing your arm to hang down naturally by your side.
Keep your back straight, chest up, and core engaged.
Exhale and lift the bar straight up towards your chin, leading with your elbow and keeping it higher than your hand.
Pause at the top of the movement, then slowly lower the bar back down to the starting position.
Repeat for the desired number of repetitions, then switch sides.

Using momentum to lift the weight instead of focusing on controlled movements.
Allowing the elbow to drop lower than the wrist during the lift, which can strain the shoulder joint. - Shrugging the shoulders up towards the ears, which shifts the emphasis away from the targeted muscles.
Using excessive weight, compromising form and risking injury.

Start with a light weight to master the movement pattern before increasing the load.
Focus on lifting with the deltoids by keeping the elbow higher than the hand throughout the exercise. - Engage your core muscles to stabilize your body and prevent swaying.
Perform the exercise in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.

Primary muscles: Lateral deltoids (shoulders) - Secondary muscles: Trapezius (traps), Rhomboids, Upper back muscles