Movement overview

The Smith Machine Upright Row is a compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.

Step-by-step cues

1. Set the Smith machine bar to the appropriate height, just below your thighs.
2. Stand with your feet shoulder-width apart, grasp the bar with an overhand grip slightly narrower than shoulder-width.
3. Unlock the bar from the safety catches and let it hang in front of your thighs.
4. Keep your back straight, chest up, and core engaged throughout the movement.
5. Lift the bar vertically along your body by driving your elbows upward and outward.
6. Continue lifting until your elbows are at shoulder height or slightly above.
7. Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
8. Lower the bar back to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine and avoid leaning forward or backward during the lift.
• Focus on leading with your elbows rather than pulling with your hands.
• Keep your wrists straight to minimize strain and reduce injury risk.
• Control the movement speed to maximize muscle engagement and avoid momentum.
• Exhale as you lift the bar and inhale as you lower it back down.
• Start with a lighter weight to master form before progressing to heavier loads.
• Ensure that your grip is firm but not overly tight to prevent unnecessary tension in the forearms.