Smith Machine Upright Row

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s)
Equipment Machine
Emphasis Compound
Type Pull

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.


  • 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.
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