Exercise · Back
Smith upright row: how to do it properly
The Smith upright row is a guided version of the upright row that targets mainly your shoulders and traps. The fixed bar path helps you focus on the pull without worrying as much about balance. It’s a solid option if you want a controlled vertical pull using the Smith machine in your gym.
Doable at all 76 gyms GoSet follows
The essentials
- Grip the bar overhand, hands shoulder-width.
- Pull the bar toward your chin, elbows high.
- Keep your back straight and avoid shrugging.
Muscles worked
- Primary
- Shoulders · Traps
- Secondary
- Biceps · Forearms
How to do it
- Stand in the middle of the Smith, bar set around mid‑thigh, feet under your hips, back straight.
- Grip the bar overhand at shoulder width, wrists in line with your forearms.
- Inhale, brace your core lightly and keep your chest up with your shoulders down.
- Pull the bar toward your chin, keeping your elbows higher than your wrists and close to the front of your body.
- Lift until the bar is under your chin or as high as your shoulders feel comfortable, without shrugging up hard.
- Lower the bar slowly under control for about 2 to 3 seconds back to the starting point, then repeat.
Common mistakes
Pulling too high and jamming the shoulders
Instead : Stop the lift when you feel your shoulders start to get pinched or you have to force the rotation; keep the range comfortable, even if the bar doesn’t reach your chin.
Rounding the back to pull the weight
Instead : Keep your chest up, eyes forward and a light brace; if you round over, reduce the weight and plant your feet firmly before you start your next set.
Shrugging instead of rowing
Instead : Think about keeping your shoulders away from your ears and leading with your elbows up; your traps work, but avoid a hard, cramped shrug at the top.
Using leg drive and body swing
Instead : Keep your knees slightly bent but stable, without pushing through the legs or over‑arching your lower back; if you need to cheat, the weight is too heavy.
Coach tips
- Start with the bar set a bit below mid‑thigh so you can unrack it without bending over or rounding your back.
- Use a controlled tempo: about 1 second up, 2 to 3 seconds down, with no bouncing at the bottom.
- Breathe out as you pull the bar toward your chin, breathe in as you lower it under control.
- If your shoulders feel sensitive, bring your hands a bit closer together and use a shorter range of motion to find a comfortable zone.
Variations
- Wider grip to put a bit more emphasis on the shoulders and, for some people, reduce the feeling of shoulder pinching.
- Partial range reps at the top or bottom to stay in the range where your shoulders feel best.
- Upright row with a one‑second pause at the top to focus on control and trap contraction.
Sets and reps
The Smith upright row is often done for 3 to 4 sets of 8 to 15 reps, with a load that lets you keep the movement smooth and controlled. It’s commonly placed after a shoulder press or as an accessory for the traps and shoulders.
Equipment
Alternatives for the same muscles
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Common questions
At what height should I set the bar on the Smith machine?
Set the bar around mid‑thigh when you stand up. That way you can unrack it without bending forward or rounding your back, and you start right in your good position.
Where should I look during the Smith upright row?
Look straight ahead or slightly up. This helps you keep your chest up and back straight, instead of letting your head and shoulders roll forward as you pull.
What if I feel shoulder pain during upright rows?
Stop the set right away and put the weight down. Talk to a health professional before you try again, and in the meantime pick a more comfortable alternative like dumbbell raises.
Should I go heavy or lighter with more reps?
Both approaches exist, but this movement is often used with moderate weight and moderate reps, so you can control the guided path of the Smith and really feel your shoulders and traps working.