Smart Workout Diary

Smith Machine Upright Row

The Smith Machine Upright Row is a standing barbell-pulling exercise performed on a fixed Smith bar. It primarily trains the shoulders, especially the deltoids, while the traps and upper back assist. It can support shoulder strength and upper-body muscle development when performed with controlled range of motion.

Demonstration

Smith Machine Upright Row — demonstration 1
Smith Machine Upright Row — demonstration 2

Instructions

  1. Set the Smith bar around mid-thigh height and load it with a manageable weight.
  2. Stand tall with feet about hip-width apart and hold the bar with an overhand grip slightly narrower than shoulder width.
  3. Brace your abdomen, keep your chest up, and begin with the bar close to your thighs and your arms straight.
  4. Pull the bar upward close to your body, leading with your elbows and keeping your wrists neutral.
  5. Stop at a comfortable height, generally no higher than the lower chest, without forcing the shoulders forward or pinching them.
  6. Lower the bar slowly to the starting position and repeat with control.
Muscle Group
Delts
Other Muscle Groups
Traps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a light-to-moderate load and avoid using momentum from the legs or torso.
  2. Keep the bar close to the body throughout the repetition.
  3. If you feel shoulder pinching, reduce the range of motion or stop the exercise.
  4. Exhale as you pull up and inhale as you lower under control.
Exercise library