smith upright row
smith upright row — highlighted muscle: delts

Muscles worked

delts, traps, biceps

Watch a demonstration

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smith upright row

Body part
shoulders
Equipment
smith machine
Target muscle
delts
Muscle group
traps

Secondary muscles

trapsbiceps

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, facing the smith machine.

  2. 2

    Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

  3. 3

    Keep your back straight and your core engaged.

  4. 4

    Pull the barbell up towards your chin, leading with your elbows.

  5. 5

    Pause for a moment at the top, then slowly lower the barbell back down to the starting position.

  6. 6

    Repeat for the desired number of repetitions.

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