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
- Load the Smith machine with the desired weight and take a shoulder-width, overhand grip.
- 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.
- 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.
- Pause for a brief moment, then inhale and return the bar along the same path toward the starting position.
- 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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