Hominin · exercise
Smith Machine Upright Row
Smith Machine Upright Row is a beginner strength exercise using machine. It works the traps, with help from the biceps, middle back and shoulders.
beginnermachinepull movementcompoundstrength
- Main muscles
- traps
- Also works
- biceps, middle back, shoulders
How to do it
- 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. You may need some wrist wraps if using a significant amount of weight.
- 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.
- 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. Tip: 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.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Calf-Machine Shoulder Shrug · machine, beginner
- Leverage Shrug · machine, beginner
- Smith Machine Behind the Back Shrug · machine, beginner
- Barbell Shrug · barbell, beginner
- Barbell Shrug Behind The Back · barbell, beginner
- Cable Shrugs · cable, beginner
- Dumbbell Shrug · dumbbell, beginner
- Scapular Pull-Up · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).