Step by step instructions, muscle activation and variants for the Smith Machine High Pull.
The Smith High Pull is an upright-row style movement performed on the Smith machine, pulling the bar from hip height explosively to chin level. The guided bar path keeps the movement consistent while developing the upper traps, lateral deltoids, and rear deltoids.
Common mistakes content is coming soon.
The Smith Machine High Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.