Napra

Smith Machine One-Arm Upright Row

StrengthBeginner ShouldersBicepsTraps Smith machineMachine
Smith Machine One-Arm Upright Row, step 1
1. Stand behind the Smith bar and hold it in the middle with one hand, in front of your thigh.
Smith Machine One-Arm Upright Row, step 2
2. Pull it up along the rails to chest height, elbow leading and staying below shoulder height. Lower slowly.

How to do it

  1. With the bar at thigh level, load an appropriate weight.
  2. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
  3. Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
  4. After a brief pause, return the weight to the starting position.
  5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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