Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
Starting position
End position
How to Do Smith Machine Upright Row
- 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.
- 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.
- 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.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Smith Machine Upright Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
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2
Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
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3
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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4
Upright Cable Row
An intermediate compound strength exercise that works the traps, using a cable machine.
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5
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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6
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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7
Scapular Pull-Up
A beginner isolation strength exercise that works the traps.
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8
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
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9
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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10
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
Frequently Asked Questions
What muscles do smith machine upright row work?
Smith Machine Upright Row primarily works the traps. The biceps, upper back and shoulders assist as secondary muscles.
What equipment do I need for smith machine upright row?
Smith Machine Upright Row uses machines.
Smith Machine Upright Row: is it suitable for beginners?
Yes. Smith Machine Upright Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith machine upright row?
Standing Dumbbell Upright Row, Upright Row - With Bands, Smith Machine Behind the Back Shrug train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine upright row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine upright row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Machine Upright Row with AI
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