Smith Machine Upright Row

Differentiation: Mechanics

This variation of a standing row is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a standing row using a loose Olympic bar). Not focussing on balancing allows you to focus on contracting and developing your middle deltoid muscles.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Set the safety stops at knee height.

3) Position the Smith Bar and swivel hooks at mid-thigh height.

4) Load plates onto the Smith Bar.

5) Stand behind the bar and position your body so you are centered in the machine.

6) Place your feet about shoulder-width apart for stability.

7) Grasp the bar at shoulder-width apart - with your palms facing your thighs, and there is a slight bend at the elbows.

8) Straighten your back.

9) Pull the bar up slightly and swivel the bar to release the bar's hooks off the Smith Machine's pegs.

10) Lower the bar so that your arms are fully extended.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while lifting the bar upward.

3) ...until the bar almost touches your chin.

4) Once the bar is near your chin...

5) Hold for a count of one second.

6) Gradually lower the bar back down to the starting position, while inhaling.

7) Repeat reps for a full set.

8) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Your elbows will be higher than your hands during the movement.

Keep your torso from swinging while lifting.

Your elbows should flare up and out as you pull.

Keep the bar close to your body as you pull up.

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Keep your head and back as straight as possible.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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