Description:
The Smith Upright Row pulls the weight up the front of the body toward the upper chest, driving the elbows high to work the side of the shoulder and the upper traps together.
Benefits:
- Builds the side deltoid and upper traps.
- Adds shoulder and trap width.
- Trains a vertical pulling pattern.
- Simple to load and progress.
Profile:
| Equipment: | Smith Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Guided Barbell |
| Level: | Beginner |
Muscles:
Primary Muscles
- Lateral Deltoid
- Upper Trapezius
Secondary Muscles
- Biceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Hold the Smith machine bar in front of your thighs with an overhand grip about shoulder width.
- Stand tall holding the weight in front of your thighs with an overhand grip.
- Pull it straight up the front of your body, leading with your elbows.
- Bring it to about upper chest height with the elbows high.
- Lower under control back to the start.
- Repeat for the desired reps.
Common Mistakes:
- Using too narrow a grip that stresses the wrists and shoulders.
- Pulling so high that the shoulder pinches.
- Heaving with the lower back.
- Shrugging excessively at the top.
Variations:
- Barbell Upright Row
- Cable Upright Row
- Dumbbell Lateral Raise
- Barbell High Pull
Safety Tips:
- Use a grip about shoulder width to protect the shoulders.
- Do not pull so high that the shoulder pinches.
- Control the weight rather than swinging it.
- Stop if you feel shoulder pain.
Additional Information:
Keep a moderate grip width and pull to chest height with the elbows leading to target the side delts and traps safely.
ExercisesBrowse the full exercise database ›