Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Smith Machine Upright Row
ShouldersBeginner

Smith Machine Upright Row

An upright row on the Smith machine. The fixed bar path keeps the lift steady so you can concentrate on leading with the elbows.

Sign in to add to your day

Primary muscles

  • Side Delts
  • Traps (Trapezius)

Secondary muscles

  • Front Delts
  • Biceps
  • Brachialis
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Smith Machine Upright Row movement

Main muscles working (thicker lines)

Starting position

Set the Smith bar at mid-thigh height and hold it with an overhand grip about shoulder-width, standing tall with arms straight.

  1. 1

    Unhook the bar and brace.

  2. 2

    Pull the bar up close to your body, driving the elbows up and out.

  3. 3

    Stop when the elbows reach about shoulder height.

  4. 4

    Lower under control to the thighs.

Breathing: Exhale as you pull, inhale as you lower.

Coaching tips

  • Elbows lead the bar

  • Stay tall

  • Stop at shoulder height

Common mistakes

  • Using a very narrow grip

  • Pulling the bar up to the chin

  • Standing too far from the bar

Safety notes

  • Use a grip at least shoulder-width and stop around shoulder height to reduce shoulder impingement risk; skip it if it causes pain.

Details

Body parts
Shoulders · Upper Body
Equipment
Smith Machine
Movement
Vertical Pull
Exercise type
Compound
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Barbell Upright RowIntermediate→
  • Cable Upright RowIntermediate→
  • Smith Machine Single-Arm Upright RowBeginner→

Similar Exercises

  • Smith Machine Shoulder PressBeginner→
  • Smith Machine ShrugBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.