One-Arm Upright Row (Smith Machine)

A unilateral shoulder and trap exercise that addresses strength imbalances while building pulling power.

Instructions

1. With the bar at thigh level, load an appropriate weight on one side of the Smith machine.
2. Take a grip on one end of the bar with one hand and unhook the weight, removing your other hand from the bar.
3. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
4. Begin the movement by flexing the elbow, raising your upper arm with the elbow pointed out to the side.
5. Continue pulling upward until your upper arm is parallel to the floor or slightly higher.
6. Squeeze your shoulder at the top of the movement.
7. After a brief pause, return the weight to the starting position with control.
8. Complete all repetitions on one side before switching to the opposite arm.

Tips

• Keep your elbows high and outside of your wrists throughout the movement.
• This unilateral variation helps address strength imbalances between sides.
• Avoid rotating your torso excessively; keep your body relatively still.
• Control the lowering phase to maximize shoulder engagement.
• Maintain an upright posture; do not lean away from the working side.
• The Smith machine provides stability for single-arm work.
• Perform equal repetitions on both sides to maintain balanced development.