Smith Machine Upright Row
- Primary musclesTraps
- EquipmentMachine, Smith Machine
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Smith Machine Upright Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSet the Smith machine bar at mid-thigh height. Take an overhand grip about shoulder-width apart and unrack it.
Stand tall with your back flat and your elbows soft. This is your start position.
Exhale and pull the bar up close to your body, leading with your elbows.
Keep lifting until the bar reaches your chin, with your elbows higher than your forearms.
Pause briefly at the top.
Lower the bar slowly to the start while inhaling, then repeat for the planned reps.
Choose your weight carefully. An overloaded bar tempts you to swing and strains the shoulders.
Lifting straps or wraps can help your grip when the bar gets heavy.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.