Upright Row (Smith Machine)

A vertical pulling exercise that emphasizes the traps and shoulders while engaging the biceps and middle back, performed on the smith machine with a vertical bar path.

Instructions

1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart.
2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions.

Tips

• Initiate the movement by driving your elbows upward and outward, using your shoulders to lift rather than relying on arm strength.
• Keep the bar close to your body throughout the entire movement to maximize trap and shoulder engagement.
• Your elbows should remain higher than your forearms at all times; this is a critical coaching cue for proper form.
• The smith machine’s vertical path ensures the bar moves straight up and down, reducing the risk of the bar drifting away from your body.
• Maintain good posture throughout the movement; avoid leaning back or using momentum.
• The upright row is an excellent exercise for developing shoulder width and traps development.