Target Muscle

    Shoulders

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersSmith Machine

    Smith Upright Row

    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. 1

      Stand with your feet shoulder-width apart, facing the smith machine.

    2. 2

      Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

    3. 3

      Keep your back straight and your core engaged.

    4. 4

      Pull the barbell up towards your chin, leading with your elbows.

    5. 5

      Pause for a moment at the top, then slowly lower the barbell back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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