How To Do Smith Machine Upright Row Properly

The smith machine upright row is a great exercise to strengthen your shoulders. It is one of the variations of the upright row.

To execute this routine, you will require a smith machine. Ensure that you load the smith machine with weights that are within your endurance and fitness levels.

How to do it:

  • Start by adjusting the bar so that it is slightly below your hips. Maintain a shoulder-width stance. Grasp the bar ensuring that your hands are shoulder-width apart.
  • Loosen the bar from the smith machine by rotating the hooks. Stand tall and maintain a straight back. This marks your starting position.
  • While inhaling and engaging your core, use your elbows to lift the bar towards your chin.
  • The maximum movement is when your elbows are slightly above your ears. Pause briefly then lower the bar to the starting position.
  • Perform 10 to 15 reps for 3 sets.

WHAT MUSCLES DOES THE SMITH MACHINE UPRIGHT ROW WORK?

DELTOIDS

The smith machine upright row engages your deltoids. The deltoid muscle is triangular and it covers your shoulder joint.

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The exercise engages all the muscles of your deltoid, which include the middle, posterior, and anterior deltoid. This facilitates better arm movement and prevents cases of shoulder injuries.

RHOMBOIDS

The smith machine upright row works and strengthens your rhomboid muscle. The rhomboid muscle is located on your upper back and is connected to your shoulder blades.

The exercise grows and strengthens your rhomboids hence promoting good posture and support to your body.

TRAPEZIUS

The smith machine upright row plays a vital role in growing and strengthening your trapezius muscle. The traps are muscles that originate from the next and extend to your mid-back. Moreover, the muscles extend across your shoulders. The exercise engages the traps, hence causing spinal stability and good posture.

BICEPS

If you aim at developing your biceps, you should include this technique in your workout routine. The smith machine upright row builds your biceps.

As a result, you develop upper body strength and resilience.

SMITH MACHINE UPRIGHT ROW BENEFITS

PROMOTES MUSCLE GROWTH AND STRENGTH

Performing the smith machine upright row promotes muscle hypertrophy on a large group of muscles on your upper body. This plays a critical role in enhancing your physique.

You develop well-toned and sculpted shoulders and arms, which gives you a more attractive appearance.

ENHANCES YOUR POSTURE

The exercise engages and strengthens your stabilizer muscle groups in your upper body. This helps you to maintain a straight back and stand tall.

Consequently, your posture improves, which relieves you from back pain and promotes healthy breathing.

ENHANCES STRONG-ARM POWER

It builds your biceps. Therefore, you develop strong-arm power. This helps you to perform daily movements with minimal strain.

Such movements include holding, pilling, or lifting items. Additionally, your performance at the gym significantly improves. For instance, you are able to lift heavier dumbbells and barbells.

BUILDS YOUR TRAPS

Building traps are quite difficult. Fortunately, the smith machine upright row focuses on growing and strengthening your traps. This plays a significant role in improving your posture.

PROMOTES STABILITY AND BODY CONDITIONING

The smith machine upright row activates all major regions in your shoulders. As a result, you develop stability and conditioning in your upper body.

This plays a critical role in enhancing your posture and body physique. Additionally, you can align yourself in a proper position, which prevents injuries.

REDUCES SHOULDER AND NECK INJURIES

The smith machine upright row plays a salient role in pulling your shoulders back. This causes stability on your neck, shoulders, and upper back. For that reason, you develop minimal cases of neck and shoulder injuries.  

ALTERNATIVES TO SMITH MACHINE UPRIGHT ROW

DUMBBELL LATERAL RAISE

The dumbbell lateral raise is an effective alternative since it also strengthens your shoulders. Therefore, you develop stronger and broader shoulders.

To conduct this exercise, you will need a pair of identical dumbbells. Avoid using excessively heavy dumbbells since they prevent you from lifting to the maximum.

Additionally, you might injure yourself and strain your muscles.

How to do the dumbbell lateral raise:

  • Start by grabbing a dumbbell in each hand. Suspend them on your sides and ensure that your palms are facing your body. Position yourself to a shoulder-width stance. Pull your shoulders back, keep your back straight, and engage your core. This marks your starting position.
  • Lift the dumbbell simultaneously to your sides until you form a T shape. Inhale while lifting the dumbbells.
  • Pause and hold your breath briefly at the peak of the movement. Then lower the weights gently to your sides while exhaling.
  • Perform 10 repetitions for 3 sets.

SMITH MACHINE UPRIGHT ROW MISTAKES TO AVOID

PULLING THE BAR TOO HIGH

Too much of something is dangerous. This also applies while performing this exercise. Avoid pulling the bar too high above your chin since you can injure your shoulders.

LIFTING TOO HEAVY

Lifting too heavy alters the momentum of the exercise. Moreover, you put too much stress on your shoulders. To avoid this, start with lighter weights then progress gradually.

POSITIONING YOUR HANDS TOO CLOSE TOGETHER

Positioning your hands too close together can cause ulnar deviation. This occurs when your wrists excessively bend to the sides, which can cause injuries.

This can be avoided by maintaining a wide grip while performing the exercise.

ROLLING YOUR SHOULDERS FORWARD

While lowering the bar, ensure that your shoulders are pulled back. Rolling your shoulders forward can strain your back and prevent you from performing the exercise correctly.  

CONCLUSION

The smith machine upright row is one of the best techniques to incorporate into your workout if you aim at strengthening and growing your shoulder muscles.

The fixed nature of the technique makes it easier for you to isolate your shoulder muscles. Ensure that you consult your gym trainer to get the correct form of executing the exercise.

Performing the workout consistently will reward you with massive gains on your shoulders. Avoid performing the routine if you have cases of neck, shoulder, or back injuries. Consult your physician first.