Shoulders / Beginner / Compound (multi-joint)

Smith Machine Upright Row

An upright row with a Smith machine bar that builds the side delts and upper traps.

At a glance

Primary

Side delts, Upper traps

Secondary

Front delts, Biceps, Upper back (rhomboids, mid/lower traps), Forearms & grip

Equipment

Smith machine

Movement pattern

Lateral raise (abduction), Shrug

Level

Beginner

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand facing a Smith machine and grip the bar overhand at about shoulder width, arms extended.
2. Unrack and pull the bar up along your body, leading with the elbows.
3. Stop when the elbows reach shoulder height and the bar is near your upper chest.
4. Lower the bar under control.

Tips

• Keep the elbows above the wrists.
• Do not arch the back.

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