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Smith Machine Upright Row
Beginner - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Machine - Strength
How to do it
A Smith Machine Upright Row is an exercise that targets the shoulders and upper trapezius muscles. Here's a step-by-step guide on how to perform it correctly:
Set Up:
Position the barbell on the Smith machine at a height that is just below your thighs when you are standing upright. Add the appropriate amount of weight to the barbell.
Position Yourself:
Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing down), hands about shoulder-width apart. Stand straight with your core engaged and knees slightly bent.
Starting Position:
Unlock the bar from the Smith machine by rotating it or releasing the safety latches, depending on the machine model. Let the bar hang down in front of you with your arms fully extended but not locked out. Your shoulders should be relaxed, and the bar should be close to your thighs.
Execution:
Lift the barbell straight up towards your chin, leading with your elbows. Keep the bar close to your body. Your elbows should be higher than your forearms throughout the movement. Continue lifting until the bar reaches just below your chin or until your upper arms are parallel to the floor. Do not raise the bar too high as this can cause shoulder impingement.
Lowering the Bar:
Slowly lower the bar back to the starting position in a controlled manner. Ensure that you keep the tension in your shoulders and upper traps throughout the movement.
Breathing:
Inhale as you lift the bar up. Exhale as you lower the bar down.
