Smith machine upright row

The Smith machine upright row is a great exercise to target the muscles of the traps and shoulders. This exercise can be used to build strength and size or as part of a conditioning routine. It can be performed with moderate to high reps, such as 8-12 reps per set or more. The Smith machine upright row is an effective way to work the upper body. It strengthens the shoulder muscles, which are important for stability and balance. Additionally, it helps to develop the trapezius muscles, which are involved in shoulder movement and neck stabilization. To perform the Smith machine upright row, you will need access to a Smith machine. Start by standing with your feet hip-width apart and your hands slightly wider than shoulder-width apart on the bar. Keep your chest up and back straight as you pull the bar up to your chin, and then slowly lower it to the starting position. The main advantage of the Smith machine upright row is that it can be done safely without a spotter. It also allows you to focus on the form and technique of the exercise, as the machine helps to keep the bar in the correct position. Overall, the Smith machine upright row is a great exercise for strengthening and conditioning the muscles of the shoulders and traps. It can be done with moderate to high reps and is a safe and effective way to build strength and size in the upper body.

1. Set the bar on the smith machine to a height that is around the middle of your thighs.
2. Grasp the bar using a pronated (palms forward) grip that is shoulder width apart. Use wrist wraps if needed.
3. Lift the barbell up and fully extend your arms with your back straight, creating a slight bend at the elbows. This is the starting position.
4. Use your side shoulders to lift the bar as you exhale. Keep the bar close to your body and lift it until it nearly touches your chin. Your elbows should always be higher than your forearms.
5. Pause for a second at the top of the movement, keeping your torso stationary.
6. Lower the bar back down slowly to the starting position as you inhale.
7. Repeat for the recommended amount of repetitions.
8. Be cautious with the amount of weight used to avoid bad form and shoulder injury.
9. If you have shoulder problems, consider substituting with lateral raises.
10. Variations of this exercise can be done with a barbell, E-Z bar, straight bar attached to a low pulley, or dumbbells.

1. Choose the right height for the bar on the Smith machine, around the middle of your thighs.
2. Grasp the bar with a shoulder-width apart, pronated grip.
3. Keep your back straight and fully extend your arms with a slight bend at the elbows.
4. Use your side shoulders to lift the bar, keeping it close to your body and driving the motion with your elbows.
5. Pause for a second at the top of the movement, ensuring your elbows are higher than your forearms.
6. Lower the bar back down slowly and inhale during this portion of the movement.
7. Start with a weight that allows you to maintain proper form and avoid jerking or swinging.
8. If you have shoulder problems, consider substituting with lateral raises.
9. Variations of this exercise can be performed with different equipment like barbells, E-Z bars, or dumbbells.
10. Perform the recommended amount of repetitions, typically 8-12 reps per set or more.

The Smith machine upright row is a versatile exercise that can be incorporated into various workout routines. Here are some ways to include this exercise type into workouts: 1. Upper body strength workout: Include the Smith machine upright row as one of the main exercises in your upper body strength routine. Perform 3-4 sets of 8-12 reps, focusing on proper form and controlled movements. Combine it with other exercises like bench press, shoulder press, and rows to target different muscle groups. 2. Shoulder and trap hypertrophy workout: If your goal is to add size and definition to your deltoids and traps, incorporate the Smith machine upright row into a hypertrophy-focused workout. Perform 3-4 sets of higher reps, such as 12-15 reps, to stimulate muscle growth. Combine it with other shoulder and trap exercises like lateral raises and shrugs for a complete workout. 3. Conditioning circuit: Use the Smith machine upright row as part of a conditioning circuit to improve muscular endurance and cardiovascular fitness. Include it in a circuit with other exercises like push-ups, squats, and burpees. Perform each exercise for a set amount of time or a specific number of reps, and repeat the circuit for multiple rounds. 4. Superset or triset: Pair the Smith machine upright row with another exercise to create a superset or triset. Alternate between the two exercises with minimal rest in between sets. For example, perform a set of Smith machine upright rows followed immediately by a set of