TrapsShouldersSmith Machineintermediate
Smith Machine Upright Row
The Smith machine upright row provides a fixed bar path that lets you focus on pulling with the traps and delts. Grip the bar at hip width and pull it straight up to chin height with elbows leading.
How to Perform
1
Stand with the bar at arm length, gripping slightly narrower than shoulder-width.
2
Pull the bar straight up along your body, leading with the elbows.
3
Raise until elbows are at or above shoulder height.
4
Lower with control and avoid letting the bar drop.
Common Mistakes to Avoid
Pulling the bar too high and impinging the shoulder — stop at chin height.
Leaning back to cheat heavier weight up.
Gripping too narrow, which increases wrist and shoulder strain.
Muscle Activation
Traps70%
Shoulders55%
Variations
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