Smith Upright Row
Target Muscle
Secondary Muscles
Equipment
Grab the bar with an overhand grip, hands slightly less than shoulder-width apart, and let the bar hang in front of your body.
Lift the bar straight up towards your chin, leading with your elbows and keeping the bar close to your body.
Pause when the bar reaches just below your chin, ensuring your elbows are higher than your wrists.
Lower the bar back down in a controlled manner to the starting position, completing one repetition.
Pro Tip
Controlled Movement: Avoid jerky or rapid movements. Lift the bar slowly to your chest level, keeping it as close to your body as possible. Pause for a moment at the top of the lift, then slowly lower the bar back down. This controlled movement will help you target the right muscles and prevent injury. Keep Elbows High: One common mistake to avoid is not lifting your elbows high enough. Your elbows should always be higher than your wrists during the lift. This will ensure you're engaging your shoulders and upper back muscles, which are the primary targets of the Smith Upright Row. Avoid Overloading: Do not add too much