# Smith Machine Upright Row

URL: https://heatsy.app/ex/smith-machine-upright-row

Also known as: Smith Upright Row

Variation of: [Barbell Upright Row](https://heatsy.app/ex/barbell-upright-row)

Body region: Shoulders, Back

## Equipment

- Smith Machine

## Technique

1. Set the Smith bar at about mid-thigh height and grip it overhand about shoulder width.
2. Stand tall close to the bar and rotate it off the hooks.
3. Pull the bar up along your body, leading with the elbows, until the elbows reach shoulder height.
4. Lower slowly to the start and re-hook the bar after the set.

### Cues

- Stand close enough that the bar brushes your body.
- Elbows stay above the wrists all the way up.
- Stop at shoulder height if you feel any pinch in the shoulder.

### Common mistakes

- Using a very narrow grip, which crowds the shoulder joint.
- Pulling the bar up to the chin.
- Standing too far from the bar, which pulls the shoulders forward.

## Variations

- [EZ-Bar Upright Row](https://heatsy.app/ex/ez-bar-upright-row)
- [Wide-Grip Upright Row](https://heatsy.app/ex/wide-grip-upright-row)

## Alternatives

- [Dumbbell Upright Row](https://heatsy.app/ex/dumbbell-upright-row)
- [Lateral Raise](https://heatsy.app/ex/lateral-raise)