Smith Machine Upright Row

How to do it

1. Set the bar at hip height, take an overhand grip a little wider than shoulder-width and stand close to it with your arms straight.
2. Unrack the bar and stand tall with your shoulders back and your core braced.
3. Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close.
4. Stop when the bar reaches your lower chest and your elbows are level with your shoulders, then pause briefly.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Front delts 30 points higher, Biceps 30 points higher, Side delts 25 points lower. It needs Smith machine where the other uses Dumbbells. Compared with the Smith Machine Shoulder Press, it loads Front delts 60 points lower, Mid-back / traps 45 points higher, Triceps 45 points lower.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Plate-Loaded Lateral Raise Plate-loaded machine
• Barbell Upright Row BarbellIntermediate
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull KettlebellsIntermediate
• Side-Lying Lateral Raise DumbbellsBench
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machine
• Kettlebell Halo Kettlebells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Smith Machine Shoulder Press 45% Smith machine
• Handstand Push-Ups 60% BodyweightProfessional
• Pike Push-Ups 55% Bodyweight
• Kettlebell Overhead Press 55% KettlebellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.