Smith Machine Upright Row

This is a classic pull for upper-back development, and the Smith machine adds an extra layer of safety and control. By keeping the bar on a guided track, you can focus entirely on posture and activation without worrying about balance.

Instructions

1. Set the bar on a Smith machine to thigh height and load your weight.
2. Grasp the bar with an overhand grip just inside shoulder width.
3. Lift the bar and stand tall with arms extended and a slight bend in your elbows.
4. Pull the bar straight up along your body, leading with your elbows.
5. Pause near your collarbone, then lower the bar with control.

Video demonstration of Smith Machine Upright Row

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