Fixed bar path, one hand, high pull.
Lead with the elbow and stop at chest height so your shoulder doesn't impinge.
The Smith Machine One-Arm Upright Row is a Shoulders-first movement, with Traps, Biceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your shoulders volume for the week.
The Smith Machine One-Arm Upright Row primarily works the Shoulders with Traps, Biceps assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
