Smith Machine Upright Row
The Smith machine upright row is a two-handed pulling movement done along the machine's fixed vertical track, lifting the bar from waist height up toward your chest with your elbows leading the way. It targets the traps as the main mover, with the side shoulders and biceps assisting, and the fixed path keeps the bar traveling straight so you can focus entirely on the pull rather than steering the weight.
Why it works
Pulling a weight straight up toward your chest with your elbows leading loads the traps heavily as they elevate your shoulder blades, with the side deltoids and biceps helping drive the bar upward. On a free barbell, your shoulders also have to keep the bar from swinging forward or back as you pull, which takes a bit of practice to control cleanly. The Smith machine removes that steering task entirely, so your effort goes straight into the pull itself, which makes it a straightforward way to build trap and shoulder size without also having to control a free-moving bar.
Set up
- Stand facing the Smith machine with your feet shoulder-width apart.
- Grip the bar with both hands, slightly narrower than shoulder width.
- Let the bar rest at hip height before you start.
- Brace your core and keep your chest up before unracking.
How to do it
- Unrack the bar and let it hang at hip height with your arms extended.
- Pull the bar straight up by leading with your elbows.
- Raise your elbows to roughly shoulder height, keeping the bar close to your body.
- Pause briefly at the top of the pull.
- Lower the bar back down with control to the starting position.
- Rotate the bar to re-rack it once your set is complete.
Form cues
- Elbows lead the pull, higher than your hands throughout.
- Bar stays close to your torso the whole way up.
- Stop around shoulder height, don't force it higher.
- Shoulders stay down away from your ears, not shrugged up early.
Breathing: Exhale as you pull the bar up, inhale as you lower it back down.
Common mistakes
Pulling the bar above shoulder height by rolling the wrists and shoulders forward.
Fix: Stop the pull once your elbows reach roughly shoulder height instead of chasing extra range.
Using a grip that's too narrow, which twists the wrists at the top.
Fix: Set your hands just inside shoulder width so your wrists stay in a neutral position through the pull.
Letting the bar swing away from the body during the pull.
Fix: Keep the bar brushing close to your torso the entire way up.
Shrugging the shoulders up before the elbows start to bend.
Fix: Let your elbows initiate the pull, and keep your shoulders relaxed until the bar is moving.
Locking the elbows straight between reps to rest.
Fix: Keep a slight bend in your elbows even at the bottom of the rep so the traps stay under tension instead of your joints taking the load.
How to program it
- This is a moderately loaded pulling movement for the traps and shoulders, so once a week at a challenging weight is plenty if it follows a heavier back or shoulder session, while twice a week works fine at lighter loads if it's your main trap work for the week.
- Place it after your main pulling or pressing lift for the day, since it works well as a finishing accessory movement rather than a session opener.
- Keep the range around shoulder height rather than chasing a higher pull, since going further usually means recruiting the shoulders more than the traps.
- Use a slow, controlled tempo on the way down instead of letting the bar simply drop, since the lowering phase still loads the traps under real tension.
Safety notes
- Stop the pull at shoulder height rather than chin height to avoid pinching the front of the shoulder joint.
- Keep your grip just inside shoulder width so your wrists stay in a neutral position throughout the pull.
- If you feel any pinching near the top of the range, widen your grip slightly or shorten the pull.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What muscles does the Smith machine upright row work?
It targets the traps as the main mover, with the shoulders and biceps assisting through the pull.
How high should I pull the bar on an upright row?
Roughly to shoulder height. Pulling higher, toward your chin, tends to recruit the shoulders more and can pinch the front of the joint for some lifters.
How many sets and reps for Smith machine upright row?
3 to 4 sets of 8 to 12 reps at a challenging weight works well when it follows a heavier back session, or lighter loads for higher reps if it's your main trap movement for the week.
Why does the upright row hurt my shoulders?
Pulling too high or gripping too wide can pinch the front of the shoulder joint. Stop the pull around shoulder height and bring your grip in slightly narrower to see if that resolves it.
Is the upright row a good trap exercise?
Yes, it's one of the more direct ways to load the traps through a full elevation of the shoulder blade, which is why it's a common accessory movement on back or shoulder day for building visible trap size.