Smith Machine Upright Row

Technique

How to perform Smith Machine Upright Row

1. Set the Smith bar near thigh height and take an overhand grip about shoulder-width apart.
2. Disengage the hooks and stand with the bar in front of your thighs and your torso steady.
3. Lift your elbows outward and upward while keeping the bar close to your body.
4. Continue the guided pull toward chin height within the coordinated range of your shoulders and elbows, without thrusting your head forward or swinging your torso.
5. Let your shoulder blades move with the upward pull rather than forcing them down.
6. Lower under control until your arms extend, repeat and re-engage the hooks when finished.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid, Trapezius.