Smith Upright Row
Description
The Smith machine upright row is a trap and lateral-delt exercise performed using the Smith machine. The fixed bar path provides stability while you pull the bar up the front of your body. Use a wider grip and stop at chest height to keep the movement shoulder-friendly.
Muscle Group
Equipment Required
Smith Upright Row Instructions
- Stand inside the Smith machine. Position the bar at hip height.
- Grip the bar with hands shoulder-width or slightly wider apart, overhand grip.
- Stand tall with feet hip-width apart. Brace your core.
- Pull the bar straight up the front of your body by driving your elbows up and out.
- Continue pulling until the bar reaches chest height. Do not pull higher.
- Squeeze your traps and lateral delts at the top.
- Lower the bar slowly under control to the starting position.
- Use moderate weight. Use a wider grip to reduce shoulder impingement risk.
Smith Upright Row Form & Visual
Smith Upright Row Benefits
- Stable bar path allows focus on the muscles
- Builds the traps and lateral delts
- Easier to control than free-weight versions
- Useful for high-rep work
- Wide grip reduces shoulder risk
- Easy to load progressively
Smith Upright Row Muscles Worked
- Lateral deltoid
- Trapezius (upper)
- Anterior deltoid
- Biceps brachii (secondary)
- Forearms (grip)
