An upright row performed on a Smith Machine to target the shoulders and traps.
- +Controlled movement
- +Reduced risk of improper form
- +Targets traps and deltoids effectively
- –Fixed path limits natural motion
- –Can strain wrists or shoulders if not done correctly
This exercise targets:
Shoulders
Side Delts
Front Delts
Rear Delts
Rotator Cuff
Upper Back
Traps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the Smith bar just above knee height and add safeties
- Stand centered, feet hip-width, core braced, chest up
- Grip the bar just outside shoulder width; wrists straight, knuckles up
- Lift off, let the bar hang against your thighs with shoulders down and back
- Pull the bar up close to your body, leading with elbows high and out
- Stop around mid‑chest or just below shoulder height; don’t yank or shrug hard
- Lower slowly to full arm extension under control; repeat
- Use a moderate load; if shoulders pinch, widen grip or reduce range