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Shoulders

Smith Machine Upright Row

The Smith Machine Upright Row is a strength exercise in a Smith machine for your shoulders. Share of the load in the Zulta muscle model: side delts 38%, upper traps 21% and front delts 13%.

Level: IntermediateEquipment: Smith machineMulti-joint (compound)

How to do it

  1. Set the Smith machine bar at mid-thigh height.
  2. Stand close to the bar and grip it overhand about shoulder width apart, then unhook it.
  3. Stand tall with the arms straight and the bar against the thighs.
  4. Pull the bar up along the body by raising the elbows out to the sides to shoulder height.
  5. Lower slowly to the thighs and re-hook the bar after the last rep.

Tips

  • The fixed track lets you load the move without balancing the bar.
  • Stand so the bar path runs just in front of the body.
  • Keep the elbows above the hands.

Common mistakes

  • Standing too far back so the bar drags you forward.
  • Pulling the bar to the chin with the elbows above the shoulders.
  • Forgetting to re-hook the bar safely.

Muscles worked by the Smith Machine Upright Row

  • Side delts Primary38%
  • Upper traps Primary21%
  • Front delts Secondary13%
  • Mid traps Secondary9%
  • Rear delts Secondary7%
  • Biceps (long head) Minor6%
  • Brachialis Minor4%
  • Brachioradialis Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Fixed path. Pulling a bar up the body with elbows leading is shoulder abduction plus scapular elevation: lateral delt and upper traps lead, front delt and mid traps help, the elbow flexors carry the load.

Smith Machine Upright Row alternatives

Different equipment

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Frequently asked questions

What muscles does the Smith Machine Upright Row work?

Mainly the side delts and upper traps. The front delts, mid traps and rear delts assist.

Is the Smith Machine Upright Row good for beginners?

The Smith Machine Upright Row is rated intermediate. If you are new, learn the Machine Upright Row first and build up from there.

What is a good alternative to the Smith Machine Upright Row?

For example the Machine Upright Row, Cable Upright Row and Cable Upright Row Wide. They train mostly the same muscles, some with different equipment.

Sources

  • McAllister et al. 2013, JSCR 27(1):181-187 (grip width)

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