Smith Upright Row

Muscles worked

Setup

1. Set the Smith machine bar to mid-thigh height and stand directly in front of it with feet shoulder-width apart.
2. Grip the bar with an overhand (pronated) grip, approximately shoulder-width apart or slightly narrower.
3. Stand tall with a slight bend in the knees, chest out, and shoulders retracted.
4. Unlock the bar and let it hang at arm's length against your thighs to establish the starting position.

How to do it

1. Exhale and pull the bar vertically toward your upper chest by leading with your elbows, keeping the bar as close to your torso as possible.
2. Continue the movement until your elbows reach shoulder height, ensuring they remain higher than your wrists at all times.
3. Pause for a moment at the top of the movement to maximize the contraction in the deltoids and traps.
4. Inhale and slowly lower the bar back to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep the bar close to your body throughout the entire range of motion.
• Ensure elbows stay higher than the wrists to prevent excessive strain on the rotator cuff.
• Maintain a neutral spine and avoid using momentum or 'kipping' with your legs.
• Stop the upward movement if you feel any pinching or discomfort in the shoulder joint.

Pro tips

• Focus on 'pulling the elbows to the ceiling' rather than just lifting the bar with your hands to increase lateral deltoid recruitment.
• Experiment with a slightly wider grip to shift more emphasis onto the side delts and reduce potential wrist strain.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform 1.5 reps by pulling to the top, lowering halfway, pulling back to the top, and then lowering all the way down.

Frequently asked

What muscles does the smith upright row work?

The smith upright row primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the smith upright row?

The smith upright row uses smith machine.

Is the smith upright row good for beginners?

The smith upright row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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