Smith Machine Upright Row
Overview
- Target Muscle Groups:
- Shoulders, back, biceps, forearms.
- Equipment:
- Smith machine.
- Difficulty:
- Intermediate.
General Information
Smith Machine Upright Row is a compound exercise that primarily targets shoulders and also engages back, biceps, and forearms. It is an intermediate-level movement that uses a guided bar path for consistent tension and setup.
The fixed track simplifies control, making it useful when you want stable loading or limited equipment changes. A moderate elbow height with elbows leading emphasizes the delts without excessive shrugging.
Compared with Barbell Upright Row or EZ Bar Upright Row, the Smith machine reduces stabilization demands but locks the bar path, so stance and grip need minor adjustments for comfort.
Expect a strong delt pump and upper‑trap assistance. Keep reps smooth and range just to shoulder height for comfort and repeatability.
Instructions
- Set the bar at thigh level, take a shoulder‑width or slightly wider overhand grip, and stand centered under the bar path.
- Unrack, brace your core, and set shoulders down and slightly back without leaning away from the bar’s track.
- Lead with elbows up and out, keeping the bar close as it travels on the guide rails.
- Stop near shoulder height; avoid forcing higher positions or turning the rep into a shrug.
- Keep wrists neutral and elbows slightly forward of the torso at the top for space in the shoulder joint.
- Lower the bar under control to full arm extension and repeat for the target reps.
Common Mistakes
Injuries
Smith Machine Upright Row is a medium risk exercise when performed with proper technique.
The fixed path can magnify uncomfortable ranges if stance or grip is off. Position your feet so the bar tracks close without pulling you forward, and stop near shoulder height.
If shoulders feel pinchy, adjust your distance to the bar, widen grip slightly, reduce load, or switch to dumbbells or a cable handle. Discontinue sets if pain persists.
Frequently Asked Questions
- Q: Where should I stand under the bar?
Stand so the bar travels close to your body without drifting forward. A slight lean back is fine, but avoid arching or stepping away from the path mid‑set.
- Q: What grip width should I use?
Shoulder‑width or slightly wider works well. Widen a bit if the shoulders feel crowded; narrow slightly if you need more upper‑trap involvement, while staying within a comfortable range.
- Q: How heavy should I go?
Use moderate loads for sets of 8-15 with a smooth bar path. Very heavy sets often encourage over‑pulling and reduce shoulder comfort.
- Q: What if my shoulders feel pinchy?
Overview
- Target Muscle Groups:
- Shoulders, back, biceps, forearms.
- Equipment:
- Smith machine.
- Difficulty:
- Intermediate.