Quick Answer
Single-Arm Upright Row is a intermediate strength exercise that targets your shoulders and traps. It uses a machine. Set Smith bar at thigh level.
Video Tutorial
How to Perform the Single-Arm Upright Row
- 1
Set Smith bar at thigh level.
- 2
Stand facing bar.
- 3
Grip bar center one hand, wide overhand grip.
- 4
Unrack bar.
- 5
Lift bar vertically, leading with elbow.
- 6
Keep bar close to body.
- 7
Lift until bar near chin, elbow high.
- 8
Lower slowly.
- 9
Repeat reps, switch arms. Rack bar safely.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Arm Upright Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Upright Row work?
The Single-Arm Upright Row primarily works your shoulders and traps. Secondary muscles include the biceps and upper back.
What equipment do I need for the Single-Arm Upright Row?
The Single-Arm Upright Row needs a machine. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Upright Row suitable for beginners?
The Single-Arm Upright Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Arm Upright Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Upright Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and traps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.