10 Smith Machine One-arm Upright Row Alternatives for Delts

The Smith Machine One-arm Upright Row is done standing with a machine. Ranked closest by our scoring: the Upright Barbell Row, the Face Pull and the Smith Rear Delt Row.

Smith Machine One-arm Upright Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Machine One-arm Upright Row

The steps for the Smith Machine One-arm Upright Row itself, so you can judge how close each substitute below really is.

Delts, with biceps, traps · Machine · Intermediate · Compound

  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.

The 10 Best Smith Machine One-arm Upright Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine One-arm Upright Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Upright Barbell Row

    1. Upright Barbell Row

    77% match

    Delts · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
    2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Smith Machine One-arm Upright Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine One-arm Upright Row
  2. Face Pull

    2. Face Pull

    75% match

    Delts · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the delts.

    • Cable
    How to perform it
    1. 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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Smith Machine One-arm Upright Row
    • Equipment: a cable, not a machine
    • Body position: standing, the same as the Smith Machine One-arm Upright Row
  3. Smith Rear Delt RowPlay demonstration

    3. Smith Rear Delt Row

    75% match

    Delts · Intermediate · Compound

    A good swap when you have a Smith machine to work with, and it still works the delts.

    • Smith-machine
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Smith Machine One-arm Upright Row
    • Equipment: a machine, the same as the Smith Machine One-arm Upright Row
    • Body position: standing, the same as the Smith Machine One-arm Upright Row
  4. Dumbbell One Arm Upright RowPlay demonstration

    4. Dumbbell One Arm Upright Row

    71% match

    Delts · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
    2. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
    3. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Smith Machine One-arm Upright Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine One-arm Upright Row
  6. Band Standing Rear Delt RowPlay demonstration

    6. Band Standing Rear Delt Row

    68% match

    Delts · Intermediate · Compound

    A good swap when you have a band to work with, and it still works the delts.

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and place the band under your feet.
    2. Hold the band handles with your palms facing each other and your arms extended in front of you.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Pull the band towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Smith Machine One-arm Upright Row
    • Equipment: a band, not a machine
    • Body position: standing, the same as the Smith Machine One-arm Upright Row

Smith Machine One-arm Upright Row FAQ

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.

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