Smith Machine Upright Row

Smith Machine Upright Row Instructions

• Assume a strong lifting position:
• Core and glutes activated with a neutral spine
• Chest up and shoulders back
• Knees slightly bent and eyes fixed ahead
• With an overhand (pronated) grip, grab the barbell just inside shoulder-width with arms lengthened and elbows slightly flexed.
• Raise the bar by focusing on activating your delts.
• Your arms are a lever for your delts. Don't use momentum or other musculature to complete the exercise.
• Raise the bar to just below your collarbone. Don't shrug your shoulders, keep your strong posture.
• Lower the weight back down to starting stance.

*Tips*

• Don't swing or use momentum to raise the barbell.
• Ignore the notion of bringing the barbell past your collarbone. 
• Focus on keeping the tension on your delts throughout the range-of-motion.
• The Smith Machine will greatly aid in this.