Smith Machine Upright Row

An upright row on the Smith machine, pulling the guided bar up the front of the torso with the elbows leading, to work the side deltoids and the upper traps.

How to do it

1. Set the bar at hip height, take an overhand grip a little wider than shoulder-width and stand close to it with your arms straight.
2. Unrack the bar and stand tall with your shoulders back and your core braced.
3. Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close.
4. Stop when the bar reaches your lower chest and your elbows are level with your shoulders, then pause briefly.
5. Lower the bar under control until your arms are straight again, and repeat for the desired reps.

Tips

• Stop at chest height. Pulling the bar to the collarbone rotates the shoulder into the position that causes the impingement this exercise is known for.
• Lead with the elbows, not the hands. If the wrists come up first the biceps take over and the side deltoids barely work.
• Widen the grip if the movement pinches. A narrow grip forces more internal rotation, and the fixed bar path gives you nowhere else to go.

Muscles

Primary: Side deltoid, Traps

Secondary: Front deltoid, Biceps