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Smith machine upright row

Standing at a Smith machine with the bar at the thighs in an overhand grip about shoulder-width, the elbows lead the bar up the rails to the lower chest, stopping at shoulder height: the upright row on a guided bar, which needs less steadying than a free one, as measured in presses and squats.

Lateral raise family

Smith machine upright row

DemandMedium
Equipment requiredStrength machine
Muscle focusShoulders · Back · Biceps

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Stand close to a Smith machine, the bar at the thighs in an overhand grip about shoulder-width, the hands a foot or more apart.
  2. Unhook the bar and lead with the elbows to draw it straight up the rails to the lower chest, stopping when the elbows reach shoulder height.
  3. Lower it slowly, and hook it back on the rails when done.

Form cues

  • The elbows stay above the hands.
  • Don't pull the bar to the chin.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Keep the hands at least a foot apart and stop when the elbows reach shoulder height: rows taken higher were linked to shoulder impingement. Leave it out with shoulder pain. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Back, Biceps.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

Strength machine

Level

Intermediate. See the easier and harder options above.

Guides that use it

Similar moves

Cable upright row demonstrated on the 3D figure3D demoCable upright rowIntermediate · A cable machineDumbbell upright row demonstrated on the 3D figure3D demoDumbbell upright rowIntermediate · A dumbbellBand upright row demonstrated on the 3D figure3D demoBand upright rowIntermediate · A bandOne-arm dumbbell upright row demonstrated on the 3D figure3D demoOne-arm dumbbell upright rowIntermediate · A dumbbellOne-arm Smith machine upright row demonstrated on the 3D figure3D demoOne-arm Smith machine upright rowIntermediate · Strength machineUpright barbell row demonstrated on the 3D figure3D demoUpright barbell rowIntermediate · A barbell

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Questions people ask

What muscles does the Smith machine upright row work?

Mainly the shoulders, with help from the back and biceps.

What equipment do I need for the Smith machine upright row?

Strength machine.

Is the Smith machine upright row good for beginners?

It is graded intermediate. If it is too hard right now, start with the Dumbbell lateral raise.

What is an easier alternative to the Smith machine upright row?

Try the Dumbbell lateral raise or the Seated dumbbell lateral raise. Both are written steps in the same progression.

How do I make the Smith machine upright row harder?

Progress to the Barbell rear-delt row or the Behind-the-neck press. Follow that guide’s technique and any stated timing.