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Smith Machine Upright Row

A beginner strength exercise for the upper back, done with a machine.

Smith Machine Upright Row: starting positionSmith Machine Upright Row: finishing position
Main muscles
Upper back
Also works
Biceps and Shoulders
Equipment
Machine
Level
Beginner
Type
Compound
Movement
Pull

How to do the Smith Machine Upright Row

  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. 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. 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. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Upright Row

Questions

What muscles does the Smith Machine Upright Row work?

Mainly the upper back, with the biceps and shoulders helping.

Is the Smith Machine Upright Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Smith Machine Upright Row?

Good alternatives that train the upper back: Leverage High Row, Smith Machine Bent Over Row, Calf-Machine Shoulder Shrug or Leverage Shrug.

How many sets and reps of the Smith Machine Upright Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).