smith machine upright row

The Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout.

SMITH MACHINE UPRIGHT ROW BENEFITS:
  • Adds size and definition to the deltoids and traps
  • Easy to customize hand position to where the shoulders are most comfortable
  • The bar moves on a track making it easier to get into position and control

Video Source: Jim Stoppani

  • Main Muscle Worked: Traps
  • Secondary Muscles Worked: Shoulders
  • Type: Strength
  • Equipment: Smith Machine
  • Mechanics: Isolation
  • Force Type: Pull
  • Level: Intermediate
STEP BY STEP GUIDE:
  1. Stand in the Smith Machine with the bar in a low position. With a light weight on the bar the begin with.
  2. Grab the bar with your palms facing you between 6 to 12 inches apart. Create a slight bend in your knees and your chest up as you elevate the bar straight up your body.
  3. Allow your wrists to rotate and keep your elbows outward. Raise the bar up to shoulder level and lower back down with a controlled motion.
  4. Remember to inhale on your way up & exhale on your way back down the movement

REPEAT FOR DESIRED REPS

How to do Smith Machine Upright Row