When it comes to building bigger and stronger traps, there are countless exercises you can choose from. However, not all exercises are equal, and some are more effective than others. The Smith machine upright row is one exercise that stands out above the rest.
The Smith machine upright row is a variation of the upright row that works the shoulder and upper back muscles, including building stronger and bigger traps, rhomboids, and deltoids.
But it’s also easy to get wrong. Incorrect technique can also place undue pressure on your shoulders and increase your risk of injury.
But don’t worry about including them in your routine if you know how to use them correctly.
Let’s dive in!
Smith Machine Upright Row Muscles Worked
- The Smith machine upright row primarily targets the upper back muscles, particularly the deltoids (lateral delt) and the trapezius.
- Secondary muscles engaged during it are the biceps, brachii, and forearm muscles.
- Stabilization muscles used during the Smith machine upright row include Rhomboids, serratus anterior, and core muscles.
Due to its targeted pulling motion, it targets a large group of major upper-body muscles. It will likely accelerate muscle growth and strength in your back, biceps, and shoulders.
How To Do Upright Row On Smith Machine
- Adjust the bar of the Smith machine so that it’s in the middle of your thighs.
- Place the desired weight and load it onto a bar.
- Use a wider-than-shoulder-width grip on the bar to open the shoulders and rotate them more externally.
- Unpack the bar by rotating the safety latches off the j-hooks.
- Inhale and lift the bar straight up towards your chin.
- Keep the bar close to your body while you perform the exercise.
- When the bar has reached its peak, reverse the movement slowly while controlling the bar back to the starting position.
- Do 8–12 Reps and 3–4 Sets.
Tips And Technique For Smith Machine Upright Row
Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program.
- Keep a controlled motion and avoid jerky movements.
- Always use weights that you can handle comfortably. Heavy lifting can put too much stress on the shoulders and take the focus away.
- Don’t put too much weight on the bar. This can result in a wrist injury, and it’s easy to avoid by simply moving your grip width to be a little wider.
- Don’t lean back as you pull the weight up. Keep the motion under control, and don’t rely on momentum.
- If machine upright rows bother your wrists, consider a dumbbell, cable, or banded options, as these place less stress on the wrists.
- Don’t pull the bar too high. Pulling the bar too high can increase the likelihood of a shoulder impingement injury.
- When lowering the weight, ensure your chest is proud and your shoulders are pulled back (known as scapular retraction).
- Make sure you rest for at least 36 to 48 hours before training the same muscles again.
Smith Machine Upright Row Variations
Once you’ve mastered the basic Smith machine upright row, there are several progressions and variations that you can try to keep your workouts challenging and exciting. Here are a few to consider:
1. One-Arm Smith Machine Upright Row
Try performing the Smith machine upright row with one arm at a time for an added challenge.
It is one of the unilateral variations of a Smith machine row. This will help improve balance and stability.
If you are new to this exercise, it is recommended that you start with a lighter weight or no added weight to get comfortable with the motion.
How To Do
- You should start with the bar at your thighs.
- Use one hand to grab the bar. Your grip should be outside your shoulder.
- Raise your arm and flex your elbow.
- Keep raising the bar until your upper arm is parallel to the floor.
- When you get to the top, return to your starting position. Repeat with each hand.
2. Wide Grip Smith Machine Upright Row
If you’re a beginner or have limited shoulder mobility, start with a wide grip upright row because it feels more natural and puts less strain on your joints.
According to Jim Stoppani, wider upright rows allow the elbows to move out to the sides more, which hits the middle deltoids more effectively.
The use of wide-grip upright rows can help prepare your body for more advanced strength-training exercises, such as overhead presses, bench presses, and deadlifts.
How To Do
- Grab the bar with your hands in an overhand grip, about 4–6 inches wider than shoulder-width apart.
- Unlatch the barbell from the Smith Machine with an overhand grip.
- Hold on to the bar and let it drop to your waist.
- Pull the bar to chest height with your elbow high.
- When the bar reaches its peak, slowly return to the starting position.
3. Close Grip Smith Upright Row
Performing a close-grip Smith upright row, actives more trapezius muscle fibers and comparatively lesser delts muscles.
A word of caution:
- Close-grip upright rows put your tiny infraspinatus and supraspinatus rotator cuffs in a vulnerable position (cause subacromial Impingement).
- Try the close-grip version cautiously if you have shoulder pain or mobility issues.
How To Do
- Grab the bar with your hands in an overhand grip, closer than shoulder-width apart.
- Take the barbell off the Smith machine by using your overhand grip.
- Hold on to the bar and let it drop to your waist.
- Pull the bar to chest height.
- Slowly reverse the movement.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.