How to do a Smith Machine Upright Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Smith Machine
Workouts with Smith Machine Upright Row
Instructions for Proper Form
This compound exercise is a Smith Machine variation of an upright row. It targets the deltoids and traps. The guided bar path ensures proper form, reducing the risk of injury. Ideal for individuals looking to strengthen their shoulders and improve overall upper body function.
- In an upright standing position, unhook a smith machine bar with extended arms with a grip shoulder-width apart resting the bar on your thighs.
- Keep the bar next to your body and traveling vertical from the floor as you flex your elbows up towards the ceiling.
- Maintain a neutral spine throughout the exercise.
- Once the bar has reached chest height, Lower it back to the starting position.
Weight & 1 Rep Max Calculator
Average Smith Machine Upright Row standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps50lbs65lbs
- advanced8reps65lbs80lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Smith Machine Upright Row
1. Upright Row
94.8 mSCORESWAPPED 1,463 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
2. Cable Upright Row
89.4 mSCORESWAPPED 1,028 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
3. Dumbbell Upright Row
90.7 mSCORESWAPPED 897 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
4. Dumbbell Shrug
97.5 mSCORESWAPPED 760 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
5. Barbell Shrug
92.2 mSCORESWAPPED 313 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
6. Smith Machine Shrug
78.9 mSCORESWAPPED 308 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.
7. Cable Shrugs
36.5 mSCORESWAPPED 195 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
8. Hammerstrength Shrug
59.7 mSCORESWAPPED 140 TIMESA machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.
9. Smith Machine Behind the Back Shrug
54.5 mSCORESWAPPED 133 TIMESA variation of the shoulder shrug using a Smith machine with the barbell behind the body. This targets the upper traps and rear deltoids effectively, enhancing overall shoulder development. The Smith Machine's guided motion ensures stability, allowing for heavier loads with reduced risk of injury.
10. Barbell Behind The Back Shrug
58.8 mSCORESWAPPED 117 TIMESBarbell Behind The Back Shrug is a variation on the more common Barbell Shrug. Similar to other Shrugs, this is an isolation exercise that primarily targets your traps. By positioning the barbell behind your body instead of in front can help keep your shoulders in the proper position.