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Shoulders · Intermediate

Smith Machine Upright Row

Bilateral Smith-machine upright row for the deltoids and trapezius through a comfortable pulling range.

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Smith Machine Upright Row demonstration

Exercise overview

Training details

ShouldersTraps NeckForearms

Equipment

Smith Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the Smith machine and grip the bar with the hands close to shoulder width.
  2. 02Unlock the bar, brace the trunk, and begin with the arms straight.
  3. 03Pull the bar upward close to the body while leading with the elbows.
  4. 04Stop at a comfortable height near the lower chest or shoulder line without shrugging aggressively.
  5. 05Lower the bar under control to the starting position and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Machine Single Arm Upright RowRelated variationDumbbell Upright RowRelated variationDumbbell Single Arm Upright RowRelated variationCable Bar Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSkin The CatComparable substituteBand Upright RowComparable substituteStanding Dumbbell Shoulder Press

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