Smith Machine Upright Row
The Smith Machine Upright Row is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Traps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The biceps and middle back and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Smith Machine Upright Row work?
The Smith Machine Upright Row primarily works the Traps. Secondary muscles include the Biceps, Middle Back, Shoulders, which assist during the movement.
Is the Smith Machine Upright Row good for beginners?
Yes, the Smith Machine Upright Row is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Smith Machine Upright Row?
You need machine to perform the Smith Machine Upright Row. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.