Smith Machine Upright Row

What it is

This fixed-path machine exercise involves pulling a weighted bar up towards your chin. It is a compound movement that primarily targets your trapezius muscles. This exercise also effectively engages your biceps, middle back, and shoulders, promoting upper body strength and definition. You will perform this movement on a smith machine, making it suitable for beginners.

Technique tips

• Grasp the bar with a shoulder-width pronated grip.
• Keep the bar close to your body throughout the movement.
• Drive the upward motion by lifting your elbows high.
• Ensure your elbows stay above your forearms at all times.
• Maintain a stationary torso; avoid swinging the weight.
• Control the descent, lowering the bar slowly and deliberately.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.