Smith Machine Upright Row

oec:smith-machine-upright-row

A guided vertical pulling movement targeting the lateral deltoids and upper trapezius using a Smith machine.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Smith Upright Row, Multi Press Upright Row, Upright Row, on Multi Press

How to do it

Set the Smith machine bar at mid-thigh height.
Stand close to the bar with feet hip-width apart and an upright torso.
Grasp the bar with an overhand (pronated) grip, hands spaced roughly shoulder-width apart.
Rotate the bar to unrack it, letting arms hang straight down with the bar resting lightly against the thighs.

Pull the bar vertically along the guide rods by driving the elbows up and out.
Keep the bar path close to your torso until it reaches mid-to-upper chest height, with elbows staying higher than the wrists.
Pause briefly at the top to contract the shoulders and upper back.
Lower the bar under control back to full arm extension before initiating the next repetition.

Exhale as you pull the bar up; inhale as you lower the weight under control.

Pulling the bar too high up to the chin, increasing risk of shoulder impingement.: Stop the pull once the bar reaches mid-chest or clavicle level, ensuring elbows do not excessively internally rotate.
Gripping the bar with hands too close together.: Widen grip to roughly shoulder-width to reduce severe internal rotation at the shoulder joint.
Using excessive body English or hip thrust to propel the bar upward.: Maintain a strict upright posture with knees soft and core braced throughout the movement.

Avoid this movement or restrict the range of motion if you experience front shoulder pain or symptoms of subacromial impingement.
Ensure the safety catches are adjusted just below the lowest hang position.

This record: CC-BY-SA-4.0.