Smith Machine Upright Row

This exercise utilizes a Smith machine to target the shoulders and traps with an upright row movement.

Instructions

• Position the barbell at mid-thigh height on the Smith machine.
• Stand with feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly narrower than shoulder-width.
• Engage your core and lift the bar straight up towards your chin, keeping it close to your body.
• Elbows should lead the movement and remain higher than your forearms throughout.
• Lower the bar back to the starting position in a controlled manner.

Common Mistakes to Avoid

• Using too much weight and compromising form.
• Not keeping elbows above the forearms during the lift.
• Shrugging shoulders rather than using the arms to lift.

Additional Information