Shoulders exercise · smith machine
Smith Upright Row
The smith upright row is a smith machine exercise that targets the shoulders (deltoids), with the traps and biceps assisting.
- Target muscle
- Delts
- Also works
- Traps, biceps
- Equipment
- Smith machine
- Body part
- Shoulders
How to do the smith upright row
- Stand with your feet shoulder-width apart, facing the smith machine.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the barbell up towards your chin, leading with your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The traps and biceps work as secondary muscles. See all shoulder exercises or every smith machine exercise.
