Upright Row - Smith Machine Kneeling Upright

Recommendations: 2-3 Sets, 6-10 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.

Position the bar in the Smith Machine to the lowest point. Kneel in a Smith Machine. Grab the bar with an overhand grip (palms facing downward), with a medium grip, and let the bar hang in front of your body. Ensure that the bar is off the floor. 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. Lower the bar to the starting position. Inhale during this movement. 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

Kneel in a Smith Machine holding the bar in a medium overhand grip, hanging in front of your body.

upright-row-smith-machine-kneeling-upright-step-0

Position the bar in the Smith Machine to the lowest point. Kneel in a Smith Machine. Grab the bar with an overhand grip (palms facing downward), with a medium grip, and let the bar hang in front of your body. Ensure that the bar is off the floor. This is your starting position.

Step 2

Raise the bar straight up to the level of your shoulders, elbows flaring out to the sides.

upright-row-smith-machine-kneeling-upright-step-1

Raise the bar straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement.

Step 3

Lower the bar back to the starting position.

upright-row-smith-machine-kneeling-upright-step-2

Lower the bar to the starting position. Inhale during this movement. Kneel in a Smith Machine. Grab the bar with an overhand grip (palms facing downward), with a medium grip, and let the bar hang in front of your body. Ensure that the bar is off the floor.