Smith Machine Upright Row

Back · Machine

How to do it

Guided bar at mid-thigh, overhand grip at shoulder width. Stand close to the bar, unhook and pull **with the elbows going up and out**, letting the bar travel close to your body to chest height; lower slowly. **Stop at the chest, not the chin**: above that the shoulder rotates inwards and that is where problems start. You feel the traps and side delts. The classic mistake is too narrow a grip, which closes the shoulder down even further.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Shoulders

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