Smith Machine Upright Row

How to do the Smith Machine Upright Row

1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	traps
Secondary	biceps, middle back, shoulders
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Standing Dumbbell Upright Row Dumbbell Upright Row - With Bands Resistance Bands Scapular Pull-Up Bodyweight Kettlebell Sumo High Pull Kettlebell Dumbbell Shrug Dumbbell Barbell Shrug Behind The Back Barbell

Harder than the Smith Machine Upright Row

Snatch Shrug intermediate · Barbell Upright Cable Row intermediate · Cable Machine Kettlebell Sumo High Pull intermediate · Kettlebell

Superset the Smith Machine Upright Row with

Opposing chest work — alternate sets without extra rest.

Decline Smith Press chest Leverage Chest Press chest Leverage Decline Chest Press chest Leverage Incline Chest Press chest

Common questions

What muscles does the Smith Machine Upright Row work?

The Smith Machine Upright Row primarily works the traps, with the biceps, mid back, and shoulders as secondary movers. Standing Dumbbell Upright Row, Kettlebell Sumo High Pull, and Upright Cable Row train the same muscle, across 7 equipment types.

What equipment do you need for the Smith Machine Upright Row?

A Machine. Without a machine, Standing Dumbbell Upright Row, Upright Row - With Bands, and Scapular Pull-Up train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Upright Row suitable for beginners?

Yes, the Smith Machine Upright Row is rated beginner. Snatch Shrug, Upright Cable Row, and Kettlebell Sumo High Pull are the progressions from here.

Where should the Smith Machine Upright Row go in a workout?

Early — the Smith Machine Upright Row is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Decline Smith Press and Leverage Chest Press later.

Similar exercises

Standing Dumbbell Upright Row Dumbbell Kettlebell Sumo High Pull Kettlebell Upright Cable Row Cable Machine Upright Row - With Bands Resistance Bands Barbell Shrug Behind The Back Barbell Clean Shrug Barbell