Smith Upright Row
Expert Advice
Lead with your elbows and lift to just below chin level to avoid impingement in the shoulder joint.
How-to-do Steps
- Set the Smith machine bar to a height that's within easy reach while standing.
- Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands about shoulder-width apart.
- Lift the bar straight up, leading with your elbows, until it's close to chin level.
- Keep the bar close to your body throughout the movement.
- Pause briefly at the top, then slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Track Smith Upright Row in FitAI
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Muscles Worked
Smith Upright Row primarily targets the Shoulders, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Secondary
Biceps20%
Forearms20%
Abs15%
Traps15%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Upright Row work?
Smith Upright Row primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Abs, Traps. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Upright Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Upright Row suitable for beginners?
Smith Upright Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
