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Smith Upright Row

An upright row on the Smith machine using the fixed bar path to load the lateral delts and traps with vertical pulling.

ShouldersMachineVertical pull

Primary

Lateral deltoidTrapezius

Secondary

Biceps brachiiAnterior deltoid

Equipment

Machine

Pattern

Vertical pull

Setup

  1. 01Set the Smith bar at mid-thigh height.
  2. 02Grip the bar slightly wider than shoulder width.
  3. 03Rotate the bar to unrack it.
  4. 04Stand tall with arms extended and core braced.

Execution

  1. 01Pull the bar up along the body, elbows leading.
  2. 02Stop when the elbows reach shoulder height.
  3. 03Pause briefly with the bar near the upper chest.
  4. 04Lower the bar under control to full extension.

Checkpoints

  • -Elbows stay higher than the wrists throughout the pull.
  • -The bar travels close to the torso.
  • -The pull stops at shoulder height, not higher.
  • -The torso stays upright without leaning back.

Common mistakes

  • -Pulling above shoulder height and pinching the shoulders.
  • -Using a grip so narrow the wrists bend sharply.
  • -Heaving with the legs and lower back.
  • -Letting the bar drift away from the body.

Programming notes

  • -Use 3 sets of 10 to 15 reps.
  • -A wider grip reduces shoulder impingement risk versus a narrow grip.
  • -Progress load conservatively; stop any set that causes shoulder pinching.

Related exercises

Barbell Upright Row

Barbell / Shoulders

Cable Upright Row

Cable / Shoulders

Dumbbell Upright Row

Dumbbell / Shoulders

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