Zirv Fitness
Strength exercise

Smith Machine Upright Row

How to do it

  1. Stand facing the Smith machine bar with your feet hip width apart and the bar set to hang in front of your thighs.
  2. Grip the bar with an overhand grip just inside shoulder width and unrack it so your arms hang straight and your torso is upright.
  3. Brace your core and pull the bar straight up along your body, leading with your elbows so your lateral deltoids and upper trapezius drive the lift while the biceps assist the bent elbow.
  4. Pause as the bar reaches about shoulder height and your elbows peak, feeling the side delts and traps contract, then lower under control.
  5. Exhale on the pull and inhale on a controlled descent back to the thighs along the fixed bar path.
  6. Keep the bar tracking close to your body and lead with the elbows rather than the hands, since letting the bar drift forward jams the fixed path.

Muscles worked

Lateral DeltoidMiddle portion of the shoulder muscle responsible for shoulder abduction. All Lateral Deltoid exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Side Delts exercises

Band Upright RowBarbell Upright RowCable Upright RowDumbbell Upright RowBand Lateral RaiseBarbell Lateral Raise
Type
Strength
Equipment
Smith Machine
Primary muscles
Lateral Deltoid, Trapezius, Biceps
Measured in
Reps and weight