▸ Shoulders
Smith Machine One-Arm Upright Row
ShouldersMachine
beginner · compound · strength
Also works: Biceps · Traps
A shoulders movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
With the bar at thigh level, load an appropriate weight.
02
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.
03
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.
04
After a brief pause, return the weight to the starting position.
05
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.