Step by step instructions, muscle activation and variants for the Smith Machine Upright Row.
The Smith Machine Upright Row is a compound pulling movement that targets the upper trapezius and lateral deltoids, performed with the bar guided by the Smith machine. The fixed path helps keep the bar close to the body throughout the lift and allows you to focus on driving the elbows high.
Common mistakes content is coming soon.
The Smith Machine Upright Row 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.