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Smith Machine Mid Grip Upright Row

The Smith machine upright row is a compound exercise that targets the muscles in the shoulders, particularly the deltoids. It’s a great exercise to add to your routine if you want to improve your shoulder strength and develop broader shoulders. The exercise is performed on a Smith machine, which provides stability and allows you to focus on the movement of the exercise without worrying about balance. In this exercise, you will be pulling a loaded barbell up towards your chin, using your shoulders and elbows.

How to perform Smith Machine Mid Grip Upright Row

  1. Load the Smith machine with the desired weight and take a shoulder-width, 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.
  4. Continue to pull the bar upward until you reach your chin. At this point, your elbows should be above the bar.
  5. Pause for a brief moment, then inhale and return the bar along the same path toward the starting position.
  6. Note that a narrow grip provides more trap and rear delt stimulation, while a mid-grip provides more contraction on the lateral head of the deltoid.

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