Smith Upright Row

How to do it

Set your feet firmly and keep your weight centered over mid-foot.

1. 1

   Set the Smith machine bar to a height that's within easy reach while standing.

2. 2

   Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands about shoulder-width apart.

3. 3

   Lift the bar straight up, leading with your elbows, until it's close to chin level.

4. 4

   Keep the bar close to your body throughout the movement.

5. 5

   Pause briefly at the top, then slowly lower the bar back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Lifting with the arms instead of the elbows
• ✕Swinging the hips forward for momentum
• ✕Letting the bar drift away from the body