Smith-Machine Upright Row
Target your traps and shoulders with the Smith-Machine Upright Row. A stable way to build upper-body strength.
The Smith-Machine Upright Row is a compound exercise that mainly works the shoulders, with help from the traps and biceps. You'll need: smith machine.
Required Equipment
Smith-Machine Upright Row Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Biceps (biceps brachii)
Smith-Machine Upright Row Variations and Alternatives
How to do the Smith-Machine Upright Row
Position yourself in front of a Smith machine and set the bar to about waist height.
Stand with your feet shoulder-width apart for stability.
Grasp the Smith machine bar with an overhand grip, hands slightly narrower than shoulder-width apart.
Unrack the bar by rotating it to release from the safety catches and let it hang with your arms fully extended.
Lift the bar straight up to just below chin level, keeping it close to your body. Your elbows should rise up to the sides and be higher than your hands at the top of the movement.
Pause for a moment, squeezing your shoulder and upper back muscles at the top of the motion.
Slowly lower the bar back to the starting position.
Repeat for the desired number of repetitions and sets.
After you've completed your set, make sure to rotate the bar back into the locked position on the Smith machine.
Ensure that you maintain good form throughout the exercise to prevent injury and maximize muscle engagement. Adjust the weight accordingly to be challenging but not at the cost of form and control.
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Smith-Machine Upright Row FAQs
What muscles does the Smith-Machine Upright Row work?
The Smith-Machine Upright Row mainly works the shoulders, with help from the traps and biceps. The main muscles are the anterior deltoid.
What equipment do you need for the Smith-Machine Upright Row?
Smith machine.
Is the Smith-Machine Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Upright Row variations and alternatives?
Similar exercises include the Barbell Shoulder-Grip Upright Row, Upright Row, Barbell Wide-Grip Upright Row and Cable Upright Row.
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