Shoulders Exercise · Smith Machine

Expand

Smith Upright Row

The upright row pulls the bar straight up toward the chin, targeting the delts and traps together, with the fixed Smith bar path keeping the pull consistent rep to rep. It's a controversial movement for some shoulders — a narrow grip and high pull can aggravate impingement in sensitive joints, so grip width is worth experimenting with before loading it heavy. Stop the pull around chest height rather than forcing it higher.

Go to the movement steps

Category

Shoulders

Equipment

Smith Machine

Target

Delts

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Upright Row

1. Stand with your feet shoulder-width apart, facing the smith machine.
2. Take an overhand grip on the barbell, hands set a little wider than shoulder width.
3. Keep your back straight and your core engaged.
4. Pull the barbell up toward your chin, leading with your elbows.
5. Hold briefly at the top, then lower the barbell back down under control to the starting position.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Smith Upright Row mainly targets your Delts, with your Traps helping support the movement, along with your Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

FAQ

What muscles does the Smith Upright Row work?

The Smith Upright Row mainly works your delts. It also helps strengthen your traps and biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Smith Upright Row?

You do the Smith Upright Row with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Smith Upright Row?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Smith Upright Row?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.