How To Do Smith Machine Upright Row

Smith Machine Upright Row Exercise

Smith Machine Upright Row is a dynamic exercise that works the traps, shoulders, upper back, biceps and forearm muscles.

It also activates the core muscles in order to stabilise the upper body and support the lower back.

Smith Machine Upright Row is a safer alternative to the Barbell Upright Row as you do not have to worry about balance and stability.

It is advisable to use light to moderate weights so you can focus more on contraction and extension.

Smith Machine Upright Row How To

  • Set the height of the barbell at the Smith Machine to above knee level.
  • Assume a shoulder width stance. Take a close overhand grip and drop your shoulders. Keep a slight bend in your elbows and knees.
  • Tighten your core and arch your lower back for better stability.
  • Row the weight up until your elbows are at shoulder level. Make sure your elbows are pointing up; contract the traps hard and hold the position for a count of “one”.
  • Resist the weight as you bring the barbell back to starting position. Get a good stretch at the bottom.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Do not bring the barbell to chin level because if you pull above shoulder level, you will shift focus away from the shoulders and more to your traps.

Pulling too high will also place compression forces on your rotator cuff.

Do not use your legs or hips to lift the weight up. Your legs and hips must remain steady throughout Smith Upright Row.

Variations: Upright Row, Dumbbell Upright Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Smith Machine Upright Row