smith upright row: technique and muscles worked

Animated demonstration of smith upright row

How to do this exercise

Step:1 Stand with your feet shoulder-width apart, facing the smith machine.
Step:2 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Step:3 Keep your back straight and your core engaged.
Step:4 Pull the barbell up towards your chin, leading with your elbows.
Step:5 Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Smith machine
Body part: Shoulders Back
Target muscle: Trapezius Lateral deltoid
Secondary muscle: Biceps Forearms Anterior deltoid

Hypertrophy grade

Average6 / 10

Nemeo’s take

This guided movement is a specialized tool for targeting the lateral deltoid and trapezius, providing more stability than with a free bar. It allows progressive overload but remains limited by the posterior chain and the grip, while risking a less natural trajectory. Compared to a lateral elevation, the tension is not optimal in the stretched position, but the isolation remains correct for the shoulder. Practical for safe execution, it nevertheless exposes you to increased joint fatigue with heavy loads.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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smith upright row

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