Shoulders Exercise Database -> Smith Machine Upright Row


Smith Machine Upright Row

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Smith Machine Upright Row

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Exercise Details

Main Muscle Group : Shoulders

Detailed Muscle Group : Traps

Other Muscle Groups : Biceps , Back

Type : Strength

Mechanics : Compound

Equipment : Machine - Strength

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

The smith machine upright row exercise targets the shoulder muscles, mainly the deltoids and traps.

Steps :

1.) Start off by setting up the smith machine properly so that you are able to perform this exercise by locking the bar so that it is inline with the middle of your thighs.

2.) Stand in front of the bar with your feet shoulder-width apart, tightening your ab muscles and gripping the bar with an over hand grip.

3.) Slowly raise the bar up towards your chin, focusing on contracting your traps until the bar is just at around collar bone level.

4.) Hold this position for a count, squeezing your shoulder muscles and then return back to the starting position in a controlled manner.

Tips :

1.) Make sure to keep your body and wrists straight.

2.) Do not use the force of the bounce back off of the stoppers to perform more reps, try to slow the bar down before the stoppers to perform clean and full reps.