How to do the Smith Upright Row
Smith Upright Row is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Traps and Biceps.
Smith Upright Row demonstration · © GymiaFit
Smith Upright Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Biceps
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Smith Upright Row step by step
- 1Stand with your feet shoulder-width apart, facing the smith machine.
- 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your back straight and your core engaged.
- 4Pull the barbell up towards your chin, leading with your elbows.
- 5Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Upright Row — questions
What muscles does the Smith Upright Row work?
The Smith Upright Row primarily targets the Delts. It also recruits the Traps, Biceps as secondary movers.
What equipment do I need for the Smith Upright Row?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Upright Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Upright Row?
Smith Rear Delt Row, Barbell Rear Delt Row, Barbell Upright Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Upright Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.