Cable Lateral Raise 3 12-15 1-2 min. Industry Leading Roller System Industry Leading Roller System The Powertec Roller Smith Machine incorporates a revolutionary carriage system for the smooth weight training experience. You can even lift up one leg to make it harder. Smith Machine One Arm Upright Row Alternative. Set up for the smith machine one arm row by dropping the bar to the lowest setting and adding the weight you want to use. Upright Row Alternatives Barbell Upright Rows. Hold the furniture with one arm and grab the dumbbell with the other, keeping your back at a 90-degree angle. Upright Rows; Smith Machine Upright Row; Behind The Back Barbell Shrug; Triceps Exercises – Compound. It can be done from the floor or from the knees, which is known as a barbell high pull from hang. Follow these steps to perform this exercise: Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. To complete a bent-over row, you will need a workout bench, an aerobic step or something similar and a dumbbell. The one-arm variation puts a little less pressure on your lower back compared to the bent-over two-arm dumbbell row. Stand in the middle of the Smith machine with your left arm touching the bar. The BANA method can easily be applied to bent over barbell rows using the Smith machine. *Switch from arm to arm without resting until four sets per side are completed. You might see the odd standing one-arm press or Russian twist (180s), but nothing close to what this device is capable of. Unlatch the bar with your right hand and support the weight with your left forearm. Let your right arm hang down and a bit forward. It may seem pretty easy to do some smith machine row. Place one knee on the bench and hold the dumbbell in the opposite hand with your arm straight, whilst keeping your back flat. Alternative Exercises; Fitness Tips & Guides; Upright row is one of the best exercises for shouldersRead More. Performing the one-arm dumbbell row. Since you are only using one arm to complete this deltoid workout, make sure you use an appropriate weight. The level of upper back and lat activation involved is enormously high so expect some tremendous increases in functional strength and mass from these. How To: Dumbbell Side Lateral Raise. Close Grip Bench Press; Tricep Dips; French Press; Bench Dips; Smith Machine Close Grip Bench Press; Tricep Exercises – Isolation. Find related exercises and variations along with expert tips For an alternative, you’re better off doing a bent over row with your chest facing the floor. While this IS an advanced exercise, it’s also a fun one, and it’s very useful for athletes from all sports. Bent Row. Bend at the knees slightly, keep your back straight and bend down and grasp the bar with your right hand. One-Arm Smith Machine Upright Row 4* 10-12 1-2 min. Seated Rear Delt Row. Place your left knee and your left hand on top of the bench for support. Recent Posts. Dumbbell Shoulder Press 4 8-10 2-3 min. The one-arm dumbbell row requires a variation. Extended Arm. Both will do long term damage to your low back. Bending at the elbow, lift the dumbbell so it reaches the side of your ribcage. Leave a comment. Wall Sits are great replacements. Dumbbell Upright Rows. The high tensile strength Olympic Bar is driven by a roller system that incorporates bearing drive nylon reinforced wheels for the ultimate in stability, safety, and smoothness. Unlike shoulder presses, you typically perform upright rows while standing, although you can do a seated one-arm version with a dumbbell. Wide Grip; Stretch . Exercise Sets Reps Rest.