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:
- Stand in the Smith Machine with the bar in a low position. With a light weight on the bar the begin with.
- 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.
- 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.
- 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](https://cdn.musclemaker.com.au/wp-content/uploads/2020/08/How-to-do-Smith-Machine-Upright-Row.jpg)