Smith Upright Row
Step by step
How to perform
- Grab the bar with an overhand grip, hands slightly less than shoulder-width apart, and let the bar hang in front of your body.
- Lift the bar straight up towards your chin, leading with your elbows and keeping the bar close to your body.
- Pause when the bar reaches just below your chin, ensuring your elbows are higher than your wrists.
- Lower the bar back down in a controlled manner to the starting position, completing one repetition.
Overview
About this exercise
The Smith Upright Row is a strength training exercise that primarily targets the shoulders, traps, and upper back muscles, promoting muscle growth and endurance. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be easily adjusted for different fitness levels. Individuals may want to incorporate this into their workout routine to improve upper body strength, enhance posture, and achieve a more toned and defined upper body appearance.
Coaching cues
Form tips
Avoid jerky or rapid movements. Lift the bar slowly to your chest level, keeping it as close to your body as possible. Pause for a moment at the top of the lift, then slowly lower the bar back down. This controlled movement will help you target the right muscles and prevent injury.
One common mistake to avoid is not lifting your elbows high enough. Your elbows should always be higher than your wrists during the lift. This will ensure you're engaging your shoulders and upper back muscles, which are the primary targets of the Smith Upright Row.
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