Home Exercises Smith Machine Upright Rows

Smith Machine Upright Rows

Exercise Tips

  • Count slowly to 3 as you lift the barbell, hold for a second at the top, and down with a 3 count
  • Pull your hands all the way up to your chin, do not stop at your chest

Smith Machine Upright Rows

This exercise targets your traps and provides a low cardio benefit.

Muscle Group

Trapezius (Traps)


2 Days a Week to
3 Days a Week


Smith Machine

Cardiovascular Benefit


Muscle Group: Trapezius (Traps)

Equipment: Smith Machine

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Traps

Starting Position: Stand behind the barbell on a Smith Machine, feet shoulder width apart. Hold the barbell with an overhand grip, hands shoulder width apart and arms straight down in front of you.

  1. 1 With a straight back, lift the bar from your waist to your chin.
  2. 2 When you get to the top, your elbows should be bent and flared out to the sides, parallel to the ground.
  3. 3 Hold for a one count, then slowly lower your arms back down to starting position.
  4. 4Repeat this exercise until you have completed all repetitions for the set.