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

Smith Machine One-arm Upright Row
Primary Muscle
Delts
Equipment
Machine
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Traps
How to Perform Smith Machine One-arm Upright Row
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Smith Machine One-arm Upright Row Alternatives

Best Match
Upright Barbell Row

1. Upright Barbell Row

77.4% Match
Delts Barbell Intermediate Isolation
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.
Face Pull

2. Face Pull

75.3% Match
Delts Cable Intermediate Isolation
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.
Smith Rear Delt Row

3. Smith Rear Delt Row

74.6% Match
Delts Smith-machine Intermediate Isolation
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.
Dumbbell One Arm Upright Row

4. Dumbbell One Arm Upright Row

71.2% Match
Delts Dumbbell Intermediate Isolation
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.
Cable Kneeling Rear Delt Row (with Rope) (male)

5. Cable Kneeling Rear Delt Row (with Rope) (male)

68.7% Match
Delts Cable Intermediate Isolation
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.
Band Standing Rear Delt Row

6. Band Standing Rear Delt Row

68.2% Match
Delts Band Intermediate Isolation
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.
Cable Rope Rear-Delt Rows

7. Cable Rope Rear-Delt Rows

67.4% Match
Delts Cable Intermediate Isolation
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.
Smith Upright Row

8. Smith Upright Row

66.1% Match
Delts Smith-machine Intermediate Isolation
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.
Single-Arm Linear Jammer

9. Single-Arm Linear Jammer

64.1% Match
Delts Barbell Advanced Isolation
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.
Kettlebell One Arm Jerk

10. Kettlebell One Arm Jerk

63.6% Match
Delts Kettlebell Advanced Isolation
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.

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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