Smith machine upright row

Muscles worked: Back
Back
🔧 Smith Machine ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set the bar to thigh height. Stand with feet shoulder-width apart, using an overhand grip slightly narrower than shoulder-width. Unlock and hang the bar. Maintain a straight back, chest up, and engaged core. Lift the bar vertically, driving elbows upward and outward. Extend elbows to shoulder height. Pause, ensuring elbows are higher than wrists. Lower the bar with control. Repeat.

Muscles Worked

Upper TrapsMid Traps
Secondary: Forearms (3, 10): Flexors

Tips

Maintain a neutral spine. Lead with your elbows, not your hands. Keep wrists straight. Control movement speed. Exhale on lift, inhale on lower. Start light to master form. Grip firmly, but not too tight.

Similar exercises

Smith machine inverted row Back, Shoulders · 🔧 Smith Machine 3/10 Barbell upright row Back · 🔧 Barbell 3/10 Kettlebell upright row Back · 🔧 Kettlebell 2/10 Smith machine bent over row Back, Shoulders · 🔧 Smith Machine 3/10 Ez bar upright row Back · 🔧 EZ Bar 3/10 Machine row Back · 🔧 Machine 2/10 Resistance band upright row Back · 🔧 Resistance band 2/10 Smith machine single arm row Back, Shoulders · 🔧 Smith Machine 3/10
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