Smith Machine One-Arm Upright Row

Shoulders · Machine

How to do it

Guided bar at thigh height. Grip it with **one hand only** in the centre, unhook and take your other hand off. Pull with the elbow going up and out, keeping the bar close to your body, to chest height; lower slowly. One-armed on a fixed path, your torso has to work not to twist while the bar keeps its line. **Stop at the chest.** The classic mistake is leaning towards the pulling side: your shoulders stay level all set.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Back

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