Smith Machine Upright Row
The Smith Machine Upright Row is a restricted vertical pull that targets the medial and anterior deltoids and traps to build shoulder width and upper back strength.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Forearms
Accessory Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts, Anterior Delts
Traps
7/10Upper Traps, Mid Traps
Biceps
6/10Brachialis, Short Head
Forearms
3/10Flexors
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds for hypertrophy; longer for maximal strength efforts.
How to Perform
Stand facing the Smith machine bar, grasping it with an overhand, slightly narrower than shoulder-width grip. Unlock the bar from the rack and stand tall with your feet shoulder-width apart.
- Initiate the pull by driving the elbows up and outward toward the ceiling.
- Pull the bar vertically up, keeping it close to your body until it reaches chin level.
- Pause briefly at the top, squeezing the shoulders and upper traps.
- Slowly lower the bar back down along the fixed vertical path to the starting position.
- Maintain control and tension throughout the entire eccentric phase.
Coaching Tips
Form Cues
- Drive elbows high.
- Keep bar close.
- Squeeze shoulders up.
- Control the descent.
- Maintain upright torso.
Breathing
Inhale as you lower the bar (eccentric), brace your core, and exhale forcefully as you pull the bar up (concentric).
Tempo
2-0-1
Range of Motion
Pull the bar from the fully extended arm position (mid-thigh or waist height) up until your elbows are clearly above your hands and the bar is near your chin.
Safety
Safety Notes
- Stop immediately if you feel sharp pain or impingement in the shoulder joint.
- Avoid using excessive weight that causes forward head posture or rounded shoulders.
- Keep the torso perfectly vertical; do not lean back.
Spotting
Not required. The Smith machine provides built-in safety mechanisms via the catches and fixed track.
Common Mistakes
- Pulling with wrists instead of elbows.
- Letting the bar drift away from the body.
- Using excessive momentum to lift the weight.
- Stopping the rep too early (short ROM).
When to Avoid
- Acute shoulder impingement or pain
- Chronic rotator cuff tendinopathy
Flexibility Needed
- Sufficient shoulder internal rotation mobility
Also known as
Smith Upright Row, Upright Row (Smith Machine)
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