Smith Upright Row Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Smith machine
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Trapezius, Brachioradialis, Serratus Anterior, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
Visualised Target Muscle Groups
Front
Back
How to: Smith Upright Row
- Stand with your feet shoulder-width apart in front of the Smith machine.
- Grip the barbell with both hands, palms facing towards you.
- Pull the barbell upwards toward your chin, keeping your elbows high.
- Lower the barbell slowly back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Jerking the weight upwards instead of a smooth motion.
- Not controlling the weight during descent.
- Lifting the bar too high, which can strain the shoulders.
Modifications
- Use a lighter weight or resistance band to reduce strain.
- Perform the exercise seated to limit lower body movement.
Tips
- Keep your back straight and engage your core during the lift.
- Avoid using excessively heavy weights to maintain form.
- Control the movement both when lifting and lowering the bar.
Smith Upright Row Alternatives
Tags
shoulders
strength
deltoids
muscle building
upper body
Smith machine
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