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.
Primary muscles
- Side Delts
- Traps (Trapezius)
Secondary muscles
- Front Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
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.
Unhook the bar and brace.
Pull the bar up close to your body, driving the elbows up and out.
Stop when the elbows reach about shoulder height.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.