Smith Machine Upright Row
Smith machine upright row is a vertical pull that targets lateral deltoids and upper trapezius to build shoulder and upper back strength; uses fixed bar path for controlled movement.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts, Anterior Delts
Traps
8/10Upper Traps, Mid Traps
Biceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust Smith machine bar to mid-thigh height and load weights. Stand feet shoulder-width apart, grip bar overhand shoulder-width, arms extended, core engaged.
- Unrack the bar by rotating hooks.
- Inhale and pull bar upward leading with elbows, keeping bar close to body.
- Raise until bar reaches chest height with elbows higher than wrists.
- Pause briefly at top to squeeze shoulders.
- Exhale and lower bar controlled to starting position.
Coaching Tips
Form Cues
- Lead with elbows
- Keep bar close
- Shoulders down and back
- Elbows above wrists
Breathing
Inhale during descent, exhale as you pull upward and brace core.
Tempo
3-1-1
Range of Motion
From full arm extension to bar at chest height, elbows leading without exceeding ear level.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Use shoulder-width or wider grip
- Limit height to prevent rotator cuff strain
- Warm up shoulders thoroughly
Spotting
Use machine safeties; spot by standing behind and assisting bar if needed for heavy sets.
Common Mistakes
- Pulling bar too high
- Using momentum
- Narrow grip causing impingement
- Leaning back
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Acute wrist pain
Flexibility Needed
- Adequate shoulder abduction
- Scapular upward rotation
- Elbow flexion range
Build Up First
- Basic vertical pull form
- Grip strength
- Core bracing technique
Also known as
Smith Upright Row, Machine Upright Row
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