Upright Row - Smith Machine Close Grip
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Shoulders Traps Forearms Strength Smith Machine Pull Compound Gym
Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.
Benefits: The row is a highly effective compound upper-body exercise.
Stand with your feet about shoulder-width apart and your knees slightly bent in a Smith Machine. Grab the bar with an overhand grip (palms facing downward), with a close grip, and let the bar hang in front of your body. This is your starting position. Raise the bar straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Keep your knees slightly bent during this movement. Lower the barbell to the starting position. Inhale during this movement. Hold the bar with an overhand grip (palms facing downward), with a close grip, and let the bar hang in front of your body. This is your starting position. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Stand holding the Smith Machine bar in a close overhand grip, hanging in front of your body.
Stand with your feet about shoulder-width apart and your knees slightly bent in a Smith Machine. Grab the bar with an overhand grip (palms facing downward), with a close grip, and let the bar hang in front of your body. This is your starting position.
Step 2
Raise the bar straight up to the level of your shoulders, elbows flaring out to the sides.
Raise the bar straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Keep your knees slightly bent during this movement.
Step 3
Lower the bar back to the starting position.
Lower the barbell to the starting position. Inhale during this movement. Hold the bar with an overhand grip (palms facing downward), with a close grip, and let the bar hang in front of your body. This is your starting position.