Smith Machine Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Upright Row is an exercise that primarily targets the shoulders, specifically the deltoids, while also engaging the traps as a secondary muscle group. Using the Smith Machine for this movement provides stability and control, allowing you to focus on form and avoid unnecessary strain. The exercise involves lifting the barbell in a vertical motion, keeping your hands positioned slightly narrower than shoulder-width apart. This controlled movement helps strengthen the shoulder muscles and improve overall upper body strength. It's ideal for those looking to build shoulder mass and improve posture, with the added benefit of the Smith Machine providing consistent resistance throughout the movement.
How to Perform
Choose an appropriate weight and load it onto the barbell.
Stand tall and unclip the safety latches on the Smith Machine, then lift the barbell off the j-hooks to begin.
Engage your core by taking a deep breath and bracing your abs to stabilize your torso.
Initiate the movement by driving your elbows upward, pulling the barbell toward your chest while keeping it close to your body.
Once the barbell reaches chest height, pause for a brief moment, ensuring the shoulders and traps are fully activated.
Slowly lower the bar back to the starting position, maintaining control throughout the movement.
Perform the desired number of repetitions, focusing on controlled form and steady breathing.
Tips
Avoid leaning back or using momentum when lifting the weight. Keep the motion controlled and focus on steady, smooth movement to properly engage the target muscles.
This exercise may not be suitable for everyone, especially those who are prone to shoulder impingement due to individual anatomical factors, limited shoulder mobility, or improper hand placement.
To reduce the risk of shoulder strain, limit the elbow height to chest level during the movement.
If you experience discomfort in your wrists while performing this exercise, consider using alternative options such as dumbbells, cables, or resistance bands, which place less stress on the wrists.
As you raise the elbows, make sure to keep your head aligned with your spine and avoid pushing your head forward during the movement.
How Not to Perform
Avoid Leaning Back: Do not lean back or use your torso to assist with the lift. Keep your body upright to ensure the shoulders and traps are doing the majority of the work. Leaning back wastes energy and shifts the focus away from the target muscles.
Don’t Use Momentum: Refrain from jerking or swinging the weight. Focus on controlled, smooth movements throughout the entire range of motion. Using momentum takes away from the effectiveness of the exercise and increases the risk of injury.
Limit Elbow Height: Do not lift the elbows higher than chest level. Raising them too high can increase the risk of shoulder impingement. Keeping the elbows at chest height helps target the shoulders and traps more safely.
Avoid Overextending the Wrists: Ensure your wrists remain straight and in a neutral position during the lift. Do not bend or overextend them, as this can cause unnecessary strain and discomfort.
Keep Head Neutral: Do not push your head forward as you raise the barbell. Keep your neck in alignment with your spine to avoid unnecessary strain and maintain proper posture.
Do Not Grip Too Wide: Avoid placing your hands too far apart on the barbell. A wider grip can place unnecessary strain on the shoulders and reduces the effectiveness of the exercise. Keep your grip just slightly narrower than shoulder-width.
Don’t Rush the Movement: Perform the exercise at a controlled pace. Rushing the movement can lead to poor form and reduces the engagement of the target muscles. Focus on the quality of each rep.
Avoid Excessive Weight: Do not use too much weight that compromises your form. Choose a weight that allows you to maintain proper control throughout the entire movement, ensuring that the shoulders and traps are effectively targeted without straining other areas.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
