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Smith Machine Upright Row

The Smith Machine Upright Row primarily targets your Traps, with support from Biceps, Middle Back, Shoulders. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Pull

Primary muscles: Traps Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Smith Machine Upright Row

  1. Step 1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  2. Step 2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  3. Step 3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  4. Step 4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the Smith Machine upright row target?

This exercise primarily targets the upper trapezius and the lateral deltoids. The fixed path of the Smith Machine allows for consistent tension on the upper back and shoulder girdle.

How should I position my hands on the bar for optimal form?

Use a grip slightly wider than shoulder-width to reduce internal rotation of the shoulder joint. Pull the bar toward your mid-chest while keeping your elbows higher than your wrists throughout the movement.

What is a common mistake to avoid during this movement?

Avoid pulling the bar too high toward the chin, as this can cause shoulder impingement. Stop the upward motion once the elbows reach shoulder height to maintain joint safety.

Is there a beginner-friendly alternative to this exercise?

Dumbbell upright rows are a suitable alternative as they allow for a more natural, unrestricted range of motion. This helps beginners find a comfortable path for their shoulder anatomy before using a fixed machine.

What is the recommended set and rep range for muscle growth?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on a slow eccentric phase to maximize time under tension for the traps and deltoids.

Sample sets & reps for Smith Machine Upright Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Traps exercises

  • Barbell Shrug — barbell
  • Barbell Shrug Behind The Back — barbell
  • Cable Shrugs — cable
  • Clean Shrug — barbell
  • Dumbbell Shrug — dumbbell

See all Traps exercises →

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