Smith Upright Row
Trainer tips
- Grip slightly wider than shoulder-width and raise your elbows first
- Raise only to chest height to avoid shoulder impingement
- If your shoulders feel uncomfortable, reduce the range further
Cautions
- Raising high under the chin and pinching the inside of the shoulder
- Bending the wrists while pulling and fatiguing the forearms first
Exercise info
| Primary muscles |  Side delts Traps |
|---|---|
| Secondary muscles | Front delts · Biceps · Forearms |
| Equipment |  Smith machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
13 similar exercises
Representative exercise: Cable Upright Row
- Cable Upright Row
- Cable Upright Row (SZ Bar)
- Cable Upright Row (rope attachment)
- Bottle Weighted Upright Row
- Dumbbell Upright Row
- Dumbbell Upright Row (back POV)
- Kettlebell Upright Row
- Stick Standing Upright Row
- EZ Bar Standing Upright Row
- Sitting Upright Row on a Chair
- Dumbbell One Arm Upright Row
- Cable High Pull with Rope Attachment
- Cable Lying Upright Row (SZ Bar)
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Lateral RaiseEasierMachine Lateral RaiseEasierCable Lying Upright Row (SZ Bar)HarderBarbell Upright RowSimilar exerciseCable Upright RowSimilar exerciseBand Upright Row (Under Two Feet)Similar exerciseDumbbell Upright RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.