Exercise guide
Smith Machine Upright Row
The Smith Machine Upright Row trains the traps and shoulders while the biceps and middle back assist. The hands guide the bar upward as the elbows rise outward.
Training context
Muscles Worked by Smith Upright Rows
The traps and shoulders contribute to lifting the shoulder girdle and upper arms. The biceps assist the elbow bend, while the middle back helps stabilize the shoulder blades.
Pulling all the way to the chin is not required. A wider grip and stopping around the lower chest or upper abdomen may be more comfortable for some shoulders.
Technique overview
Let comfort determine the stopping height
Stand tall with the bar at the thighs and take a comfortable overhand grip. Lead with the elbows as the bar rises close to the body, stopping before shoulder pinching or wrist strain. Lower slowly and rerack with the torso still upright.
Treat this as an overview and use a range, pace, and setup you can control.