Smith Machine Upright Row

Smith Machine Upright Row is a strength - shoulder abduction on a fixed path exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Trapezius
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius, Deltoid
Exercise type: Strength - shoulder abduction on a fixed path

Exercise technique

Adjustment
Set the bar at mid-thigh and the safety stops at an appropriate height.
Grip
Take a shoulder-width overhand grip.
Start
Release the hooks and hold the bar in front of your thighs with extended arms.
Pull
Direct your elbows outward and upward to raise the bar close to your body.
Limit
Stop at a height that is comfortable for your shoulders; do not force the bar to your chin.
Lower
Slowly lower the bar along the rails to thigh level.
Finish
Rotate the hooks fully into place and release the load.

Key technique points

Choose an elbow height within a comfortable range.
Keep the bar close to your body.
Do not force your wrists backward.
Do not lean your torso backward.
Keep your knees still.
Check the Smith machine hooks.

Common mistakes

Forcing the bar to the chin

Do not pull the bar unnecessarily high beyond your comfortable shoulder range.

Gripping too narrowly

Do not force a grip width that makes your wrist and shoulder angles uncomfortable.

Leaning through the lower back

Do not add torso momentum to the rail-guided pull.

Bending the wrists

Do not excessively curl your wrists to move the bar upward.

Continuing through shoulder pinching

Do not repeatedly raise the bar to a height that causes discomfort.

Dropping along the rails

Do not let the bar descend without braking the lowering.

Frequently asked questions