Smith Machine Upright Row
Targeted Muscle Groups
Primary Muscles:
- Deltoids:
- Upper Trapezius:
Secondary Muscles:
- Biceps Brachii:
- Rhomboids:
- Forearms:
- Core Muscles:
Equipment Needed
- Smith Machine:
How to Perform the Smith Machine Upright Row: Step-by-Step Guide
1. Setup:
Smith Machine Upright Row
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
- Face the bar with your feet aligned at shoulder width. Hold the bar using an overhand grip, placing your hands slightly closer together than shoulder width. Let your arms hang straight, with the bar resting against your thighs. Maintain a lifted chest, retracted shoulders, and a tight core.
3. Lift the Bar:
4. Top Position:
5. Lower the Bar:
6. Repetition:
Recommended Reps and Sets
- For Muscle Strength and Hypertrophy:
- For Endurance and Muscle Tone:
Pro Tips for Success
- Lead with Your Elbows:
- Keep the Bar Close:
- Control the Descent:
- Maintain a Neutral Wrist:
- Engage Your Core:
Common Mistakes to Avoid
- Using Excessive Weight:
- Raising the Bar Too High:
- Allowing the Elbows to Drop:
- Neglecting the Core:
- Ignoring the Bar Path: