Shoulders · Smith machine

Smith Upright Row

The Smith upright row is a targeted upper-body exercise that develops the lateral deltoids and upper trapezius. Its fixed vertical path stabilizes the bar, making it a great addition to the middle or end of a shoulder or pull workout.

Muscles: Shoulders
Equipment: Smith machine
Type: Strength
Animation: Men

How to do it

Stand upright with the bar at thigh level in a Smith machine.
Grip the bar with an overhand grip, hands shoulder-width apart or closer.
Pull the bar straight up along your body towards your chin, leading with your elbows.
Keep the bar close to your body.
Lower back down with control.

Common mistakes

Using an overly narrow grip places excessive stress on the wrists and increases the risk of shoulder impingement.
Pulling the bar too high above mid-chest level forces the shoulders into extreme internal rotation, endangering the rotator cuff.
Swinging the torso to generate momentum shifts tension away from the deltoids and strains the lower back.

Tips

Focus on driving the elbows up and out toward the ceiling rather than pulling primarily with the hands.
Take a grip slightly wider than shoulder-width to keep the wrists and shoulders in a safer biomechanical position.
Pause for a second at the top of each repetition to maximize peak contraction in the lateral deltoids.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets to target muscle growth. Heavy, low-rep sets are not recommended due to high shear stress on the shoulder joints.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the Smith machine upright row safe for your shoulders?

It is generally safe when using a wider grip and stopping the pull around mid-chest height. If you experience joint discomfort, stop immediately and consult a healthcare professional.

What muscles does the Smith upright row work?

It primarily targets the lateral deltoids and upper trapezius, with secondary assistance from the biceps, forearms, and anterior deltoids.

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