5 Smith Machine One-arm Upright Row Alternatives for Delts
Swap the Smith Machine one-arm upright row for exercises that load the lateral deltoid and upper trap while reducing shoulder impingement risk: single-arm cable high pulls, dumbbell lateral raises, standing single-arm upright rows, face pulls, or pike/handstand push-ups for vertical pressing. Cue: lead with the elbow, keep wrists neutral, and stop at collarbone height.
Original Exercise: Smith Machine One-arm Upright Row
How to Perform Smith Machine One-arm Upright Row
- With the bar at thigh level, load an appropriate weight.
- 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.
- 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.
- After a brief pause, return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Smith Machine One-arm Upright Row Alternatives
1. Face Pull
75.3% MatchHow to perform this exercise
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
2. Dumbbell One Arm Upright Row
71.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
3. Cable Rear Delt Fly
71.1% MatchHow to perform this exercise
- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.
4. Band Pull Apart
69.8% MatchHow to perform this exercise
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
5. Cable Kneeling Rear Delt Row (with Rope) (male)
68.7% MatchHow to perform this exercise
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- Slowly release the tension and return to the starting position.
6. Band Standing Rear Delt Row
68.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
7. Cable Rope Rear-Delt Rows
67.4% MatchHow to perform this exercise
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
8. Circus Bell
65.4% MatchHow to perform this exercise
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
9. Dumbbell One Arm Snatch
63% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Lower the dumbbell towards the ground, keeping it close to your body.
- Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
10. Cable Standing Rear Delt Row (with Rope)
61.7% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
- Keep your back straight and your core engaged.
- Pull the cable towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
Why You Might Need a Smith Machine One-arm Upright Row Alternative
You may substitute the Smith Machine one-arm upright row for shoulder pain, limited equipment, or to target deltoid fibers more precisely. Upright rows can drive the humerus into internal rotation and compress the subacromial space, increasing impingement risk for some lifters. Alternatives let you preserve lateral deltoid and upper-trap activation while adjusting arm path and scapular mechanics. For example, cable high pulls bias scapular upward rotation and posterior chain tension while reducing internal rotation; dumbbell lateral raises isolate the lateral deltoid through controlled abduction. Use cues like “lead with the elbow” and “keep a neutral wrist” to maintain correct humeral elevation and reduce compensatory shoulder hiking.
How to Choose the Right Substitute
Pick a substitute based on available equipment, the specific delt head you want to emphasize, and any shoulder restrictions. If you want lateral deltoid isolation, choose strict dumbbell lateral raises with a slight external rotation and 2–3 second eccentric tempo to maximize lateral fiber recruitment. For compound strength and trap involvement, use single-arm cable high pulls or standing single-arm upright rows while cueing scapular upward rotation and keeping the elbow above the wrist. If you have impingement, prioritize movements that avoid excessive internal rotation and overhead end-range positions—face pulls and high-rep lateral raises activate stabilizers and distribute load across scapular rotators.
Frequently Asked Questions
What muscles does Smith Machine One-arm Upright Row work?
The exercise primarily targets the lateral deltoid and upper trapezius while recruiting the anterior deltoid and biceps as secondary movers. Biomechanically, the elbow-driven upward pull creates humeral elevation and scapular upward rotation, which loads the lateral deltoid and elevates the scapula.
What is the best bodyweight alternative to Smith Machine One-arm Upright Row?
A pike push-up or wall-assisted handstand push-up is the best bodyweight substitute to load the delts and upper traps. Cue a slightly tucked chin and lead with the elbows to emphasize deltoid activation and maintain scapular control.
Can I build muscle without doing Smith Machine One-arm Upright Row?
Yes. You can build shoulder mass using progressive overload across alternatives like dumbbell lateral raises, overhead presses, and cable high pulls. Focus on consistent loading, proper scapular mechanics, and exercise variation to stimulate the lateral deltoid and upper traps.
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