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All exercises

Smith upright row

Intermediate

Smith upright row is a compound smith machine exercise for the side delts, also working the traps and biceps.

What it works

Primary muscle

Side delts

Also works

TrapsBiceps

Equipment
Smith machine
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart, facing the smith machine.
  2. 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. 3Keep your back straight and your core engaged.
  4. 4Pull the barbell up towards your chin, leading with your elbows.
  5. 5Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell upright rowBarbell
  • Dumbbell upright rowDumbbell
  • Barbell wide-grip upright rowBarbell

Easier variations

  • Dumbbell upright rowDumbbell
  • Dumbbell one arm upright rowDumbbell
Logged today · 3 min restSmith upright row

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