Smith Machine Upright Row
How to do the Smith Machine Upright Row
- 1
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.
- 2
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.
- 3
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.
- 4
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 5
Repeat for the recommended amount of repetitions.
How to program the Smith Machine Upright Row
Sets and reps
As a compound movement, the Smith Machine Upright Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine Upright Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Smith Machine Upright Row work?
The Smith Machine Upright Row primarily targets the Traps. It also recruits the Biceps, Middle Back, Shoulders as supporting muscles.
What equipment do I need for the Smith Machine Upright Row?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine Upright Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
