10 Smith Machine One-arm Upright Row Alternatives for Delts

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Upright Barbell Row

   77% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. 

   2. Face Pull

   75% match

   • Delts
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   3. Smith Rear Delt Row

   75% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   4. Dumbbell One Arm Upright Row

   71% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
5. Play demonstration

   5. Cable Kneeling Rear Delt Row (With Rope)

   69% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a rope handle to a low cable pulley and kneel down facing the machine.
   2. Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
   3. Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
   4. Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
   5. 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 cable, not a machine
   • Body position: kneeling, not standing
6. Play demonstration

   6. Band Standing Rear Delt Row

   68% match

   • Delts
   • Band
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
7. 

   7. Cable Rope Rear-delt Rows

   67% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
   2. 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.
   3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
   4. 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.
   5. 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.
   6. 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: a cable, not a machine
   • Body position: standing, the same as the Smith Machine One-arm Upright Row
8. Play demonstration

   8. Smith Upright Row

   66% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the smith machine.
   2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your back straight and your core engaged.
   4. Pull the barbell up towards your chin, leading with your elbows.
   5. Pause for a moment at the top, then slowly lower the barbell back down 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 machine, the same as the Smith Machine One-arm Upright Row
   • Body position: standing, the same as the Smith Machine One-arm Upright Row
9. 

   9. Single-arm Linear Jammer

   64% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
   4. Return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 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
10. Play demonstration

    10. Kettlebell One Arm Jerk

    64% match

    • Delts
    • Kettlebell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
    2. Bend your knees slightly and engage your core.
    3. Press the kettlebell overhead in a straight line, fully extending your arm.
    4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
    5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
    6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
    7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
    8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 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