CompoundMachine
Smith Machine Upright Row
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand inside the Smith machine with the bar positioned at approximately thigh level
- Grasp the bar with both hands using an overhand grip positioned shoulder-width apart or slightly narrower
- Unrack the bar by rotating the hooks and stand upright with your arms extended down in front of you
- Take a breath, then pull the bar straight up along the front of your body in a vertical path
- Lead the movement with your elbows, keeping them high and pointed out to the sides
- Continue pulling until the bar reaches approximately upper chest or lower neck level
- At the top, squeeze your shoulders and traps together and hold for 1-2 seconds
- Slowly and with complete control, lower the bar back down to the starting position, taking 2-3 seconds
💡Coaching Cues
- ✓
Lead with elbows
- ✓
Pull to upper chest
- ✓
Elbows stay high
- ✓
Squeeze at top
- ✓
Control descent
- ✓
Bar stays close to body
⚠️Common Mistakes
- ✗
Pulling too wide
- ✗
Not leading with elbows
- ✗
