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Smith Machine Close Grip Upright Row

Weightlifting is a popular form of exercise that can help build strength, improve muscle tone, and increase overall fitness. One effective exercise for targeting the shoulders is the Smith machine upright row. This exercise can be performed on a Smith machine, which allows for a more controlled movement and reduces the risk of injury. In this exercise, you will be using a narrow, overhand grip to lift the bar towards your chin, targeting the muscles in your shoulders and upper back. Let’s take a look at the steps involved in performing this exercise correctly.

How to perform Smith Machine Close Grip Upright Row

  1. Load the Smith machine with the desired weight and take a narrow, overhand grip.
  2. Adopt a standing position with the bar resting against your thighs, and your arms hanging perpendicular to the floor. This will be your starting position. Tip: Maintain a straight back and keep the bar as close to your body as possible throughout the movement.
  3. Exhale and pull the bar up towards your chin by contracting your shoulders and flaring your elbows out wide. Continue to pull the bar upward until you reach your chin. At this point, your elbows should be above the bar.
  4. Pause for a brief moment, then inhale and return the bar along the same path towards the starting position.

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