Smith Machine Upright Row
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The Smith Machine Upright Row is a strength exercise performed on a Smith machine, where you grip the barbell with a close overhand grip and pull it upward along guided tracks toward your upper chest, leading with the elbows. Its primary purpose is to build shoulder strength and size while enhancing upper back development. It mainly targets the deltoids, trapezius, and rhomboids, benefiting intermediate lifters seeking controlled upright rows with reduced injury risk from the machine's stability.
How to Perform Smith Machine Upright Row
- 1Set the Smith machine bar to about knee height and load appropriate weight. Position yourself under the bar with feet shoulder-width apart.
- 2Grip the bar with an overhand grip, hands about 6-8 inches apart, palms facing your body.
- 3Unlock the bar by rotating it to the release position, then unrack it. Stand tall with shoulders back, core braced, and bar resting against your upper thighs.
- 4Inhale deeply, then exhale as you pull the bar straight up along your torso toward your upper chest, leading with your elbows (keep elbows higher than hands).
- 5Pause briefly at the top when elbows are at shoulder height and bar is near your chin, squeezing your shoulders.
- 6Inhale as you lower the bar slowly and under control back to the starting position against your thighs.
- 7Perform desired reps, then rerack the bar by rotating it to the lock position.
- 8Key form tips: Keep your back straight and avoid shrugging shoulders toward ears—lead with elbows, not hands. Limit range to avoid shoulder impingement; stop if you feel pain in shoulders. Use lighter weight to prioritize form over heavy loads. Common mistakes: excessive weight causing momentum/swinging, flaring elbows wide, or rounding upper back.
