Description

The Smith upright row is a compound exercise that primarily targets the shoulders and upper back muscles.

Starting Position

Stand in front of the Smith machine with feet hip-width apart, grasp the bar with an overhand grip slightly wider than shoulder-width.

Technical Execution

Pull the barbell up towards the chin, keeping the elbows higher than the forearms. Lower the bar back down with control.

Range of Motion

Perform the movement through a full range of motion, lifting the bar until it reaches chin height.

Variations

Variations include using dumbbells or a barbell with free weights instead of a Smith machine.

Common Mistakes

Common mistakes include using momentum to lift the weight, shrugging the shoulders, and using improper grip width.

Practical Advice

Ensure proper form by keeping the back straight, elbows high, and lifting the weight using the shoulders and upper back muscles.

Additional Notes

This exercise can help improve shoulder and upper back strength and stability.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

shoulders

Secondary Muscles