Smith Machine Upright Row tutorial
The Smith machine upright row is a compound exercise for the side delts and traps, and the fixed bar path allows greater focus on the target muscles. Done correctly with a moderate grip and controlled height, it helps build broader-looking shoulders.
How to perform
- Set the Smith bar at about mid-thigh height and stand close to it.
- Grip the bar with palms facing your body, slightly wider than shoulder width.
- Unhook the bar, stand tall and brace your core.
- Lead with your elbows out and up, pulling the bar close to your body until your upper arms are about parallel to the floor.
- Squeeze your shoulders at the top and pause briefly.
- Lower the bar slowly until your arms are straight, and lock it back after the last rep.
Breathing: Exhale as you pull the bar up and inhale as you lower it.
Key tips
- A wider grip reduces wrist and shoulder stress and targets the side delts more.
- Your elbows should always stay higher than your wrists.
- Do not raise your upper arms above parallel to the floor.
Common mistakes
- Using a very narrow grip that can pinch the shoulder.
- Pulling the bar up to the chin with elbows raised too high.
- Swinging the body and leaning back to lift the weight.
Safety: People with a history of shoulder impingement or pain should use a wide grip and a shorter range or swap to lateral raises, and stop immediately if the shoulder hurts.
ShouldersPrimary muscle
MachineEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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