Smith Machine Upright Row
Muscles worked
Instructions
- 1To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
- 2Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
- 3Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- 4Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Smith Machine Upright Row
The Smith machine upright row is a guided version of the classic barbell upright row, where the fixed vertical rail removes any unwanted forward or backward drift in the bar path. The bar starts at thigh level and travels up along the body to chin height, mainly working the upper trapezius and lateral deltoid, with the biceps assisting the elbow flexion. Unlike the free-weight version, the Smith machine lets you focus entirely on the contraction in the upper back and shoulders without worrying about balancing the bar, making it a solid choice for beginners or for training with a heavier load safely. The elbow should always stay the highest point of the movement to limit stress on the shoulder joint, a key point since this exercise is often performed with too much weight.
check_circleBenefits
- check_circleBuilds the upper trapezius and lateral deltoid
- check_circleGuided path that removes bar drift
- check_circleAllows training safely with a heavier load
- check_circleGood option for beginners learning the movement
lightbulbExecution tips
- lightbulbAlways keep the elbows higher than the forearms
- lightbulbUse wrist straps if the load gets heavy
- lightbulbPause for a second at the top of the movement
- lightbulbDon't overload the bar to protect your shoulders
warningCommon mistakes
- warningLoading too heavy and losing control of the elbows
- warningLetting the elbows drop below the forearms
- warningUsing back momentum to swing the bar up
- warningSkipping the pause at the top of the movement
helpFrequently asked questions
What's the benefit of the Smith machine version over free weight?expand_more
The guided path removes forward/backward drift, letting you focus purely on the shoulder and trapezius contraction.
Is this movement safe for the shoulder?expand_more
Yes, as long as the elbows stay above the forearms and the load isn't excessive; otherwise joint stress increases sharply.
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