The Smith upright row is a strength training exercise that primarily targets the shoulders and upper back. It involves lifting a barbell in a vertical motion close to the body.
How to perform
Step by step instructions for the Smith upright row:1. Start by setting up the Smith machine with a barbell at a height slightly above your waist level.
2. Stand facing the machine with your feet hip-width apart and grab the barbell with an overhand grip, hands shoulder-width apart.
3. Keep your back straight, shoulders back, and core engaged.
4. Lift the barbell straight up towards your chin, keeping it close to your body and elbows pointing out to the sides.
5. Pause at the top of the movement, squeezing your shoulder blades together.
6. Slowly lower the barbell back down to the starting position.
7. Repeat for the desired number of repetitions.
8. Remember to control the weight throughout the entire movement and avoid swinging or using momentum.
It's important to use proper form and start with a lighter weight to avoid injury. As with any exercise, listen to your body and stop if you feel any pain or discomfort. Consult a fitness professional if you are unsure about proper technique.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.