Upright Row (Smith Machine)

How to do it

1. Grip the bar overhand, about shoulder width, and unrack it with straight arms at your thighs.
2. Stand tall with your core lightly braced and your chest up.
3. Lead with your elbows and pull them up and out to the sides.
4. Stop when your elbows reach shoulder height and the bar is at your chest.
5. Lower the bar under control to your thighs.

Key cues

• Elbows lead
• Bar close to the body
• Elbows out to the sides
• Stop at shoulder height
• Torso still

Common mistakes

• Lifting with the wrists instead of the elbows
• Gripping the bar too wide
• Pulling the elbows above shoulder height
• Letting the bar drift away from the body

Muscles worked

Primary

Side delts and traps

Secondary

Front delts, rear delts, biceps and abs

Equipment

Smith machine and weight plates.

Variations

• Upright Row (Barbell)

  Barbell · Side delts · Pull

• Upright Row (Dumbbell)

  Dumbbell · Side delts · Pull

• Upright Row (Cable)

  Cable · Side delts · Pull

References

1. StrengthLog: Barbell Upright Row
2. BarBend: Upright Row