Biceps Exercises

Smith Machine Upright Row

Skill Level Beginner
Type Strength Training
Equipment Smith Machine
Body parts Biceps, Delts, Traps

The Smith machine upright row increases strength and muscle growth in the shoulder and upper back region. The range of motion of the Smith machine assists beginners with learning the movement pattern.

Instructions

Set the bar in the Smith machine slightly above knee height and grip the bar using a double-overhand grip. Make sure your palms are facing towards you and your hands are spaced about six inches apart.
Raise the bar to chest height, pause, and then slowly lower the weight back to the starting position.

Trainer’s Tips

Avoid using momentum to lift the bar. Instead, focus on deriving power from the upper body.

Advanced variations

Dumbbell Row
Barbell Upright Row
Barbell High Pull
Smith Machine Upright Row
Barbell Upright Row
Dumbbell Row