TETSUSmith Upright Row
The Smith Upright Row is a smith machine exercise for the shoulders that primarily targets the delts, with the traps and biceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Smith Upright Row
- Stand with your feet shoulder-width apart, facing the smith machine.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the barbell up towards your chin, leading with your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Upright Row work?
The Smith Upright Row primarily targets the delts. The traps and biceps work as supporting muscles.
What equipment do I need for the Smith Upright Row?
You need a smith machine to perform the Smith Upright Row.
How many sets and reps of the Smith Upright Row should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Smith Upright Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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