Smith Machine Upright Row
enums.exercise_tag.STRENGTHenums.exercise_tag.PULL
exercise_detail.body_part: enums.body_part.SHOULDERS
exercise_detail.description
The Smith Machine Upright Row is a compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
exercise_detail.how_to_perform
- Set the Smith machine bar to the appropriate height, just below your thighs.
- Stand with your feet shoulder-width apart, grasp the bar with an overhand grip slightly narrower than shoulder-width.
- Unlock the bar from the safety catches and let it hang in front of your thighs.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the bar vertically along your body by driving your elbows upward and outward.
- Continue lifting until your elbows are at shoulder height or slightly above.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Maintain a neutral spine and avoid leaning forward or backward during the lift.
- Focus on leading with your elbows rather than pulling with your hands.
- Keep your wrists straight to minimize strain and reduce injury risk.
- Control the movement speed to maximize muscle engagement and avoid momentum.
- Exhale as you lift the bar and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your grip is firm but not overly tight to prevent unnecessary tension in the forearms.
exercise_detail.common_mistakes
- Using too much weight, leading to poor form and control.
- Hands placed too close together, causing excessive internal shoulder rotation.
- Lifting the bar too high, placing undue stress on the shoulder joints.
- Shrugging the shoulders instead of focusing on the deltoids and traps.
- Leaning forward, which can strain the lower back.
- Pulling with the wrists instead of leading with the elbows.
- Failing to engage the core, resulting in instability.
- Rushing through reps without controlled movement.
- Locking the elbows at the top of the movement, reducing muscle engagement.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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