The smith upright row is a shoulder exercise performed on a smith machine, targeting the deltoids and also engaging the traps and bicep. It involves pulling a barbell upwards towards the chin while keeping the elbows higher than the wrists.
Also Works
TrapsBiceps
How to Perform
1
Stand with your feet shoulder-width apart, facing the smith machine.
2
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3
Keep your back straight and your core engaged.
4
Pull the barbell up towards your chin, leading with your elbows.
5
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use a grip slightly wider than shoulder width to reduce impingement risk on the shoulder joint.
•Pull the bar up to mid-chest level (not chin level) while leading with the elbows.
•Keep the bar close to your body throughout the entire pull.
Common Mistakes
•Using too narrow a grip, which internally rotates the shoulder and increases impingement risk.
•Pulling the bar too high (above the collarbone), which forces the shoulder into a compromised position.
•Swinging the body to generate momentum instead of pulling with strict form.