Smith Upright Row
Target Muscle
Secondary Muscles
Equipment
Start with the bar resting at your thighs, keeping your back straight, and your shoulders pulled back.
Lift the bar straight up towards your chin, leading with your elbows and keeping the bar as close to your body as possible.
Pause at the top of the movement when the bar is at about chest level, ensuring your elbows are higher than your hands.
Slowly lower the bar back to the starting position at your thighs, maintaining control of the movement throughout.
Pro Tip
Controlled Movement: Avoid rushing the movements. Lift the bar in a slow and controlled manner until it reaches just below your chin. Your elbows should be higher than your wrists in the top position. Similarly, lower the bar slowly to the starting position. This controlled movement helps to engage your muscles effectively and reduces the risk of injury. Avoid Overloading: Don't put too much weight on the bar. It's a common mistake to think that more weight means more muscle. However, using too much weight can lead to poor form and potential injuries. Start with a manageable weight and gradually increase it as