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Smith Machine Upright Rows

Learn how to properly perform the Smith Machine Upright Rows with this complete demonstration video.

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What is the Smith Machine Upright Rows?

The Smith Machine Upright Rows is a compound exercise that primarily targets the trapezius and shoulder muscles. It's ideal for beginners due to its guided path and for more experienced athletes looking to isolate and maximize muscle contraction safely.

How to properly perform the Smith Machine Upright Rows

  1. Stand facing the Smith machine, feet shoulder-width apart.
  2. Grab the bar of the Smith machine with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
  3. Pull the bar upward, keeping your elbows pointing out to the sides.
  4. Bring the bar up to chin level or slightly below, keeping your shoulders down and back muscles engaged.
  5. Pause at the top of the movement, then lower the bar back down in a controlled manner to the starting position.
  6. Repeat the movement for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Shoulders:

Élévations latérales à la poulie basseCercles bras fléchis (échauffement)Développé épaules unilatéral assis avec kettlebell

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Tirage menton à la Smith machine (guidée)
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