Smith Upright Row
Learn how to do the Smith Upright Row with proper form and technique. This smith machine exercise primarily targets your Delts, with secondary emphasis on Traps, Biceps.
How to Do the Smith Upright Row
Follow these steps to perform the Smith Upright Row with correct form:
- 1Stand with your feet shoulder-width apart, facing the smith machine.
- 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your back straight and your core engaged.
- 4Pull the barbell up towards your chin, leading with your elbows.
- 5Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Upright Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith Upright Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Upright Row work?
The Smith Upright Row primarily targets your Delts. Secondary muscles worked include Traps, Biceps. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Smith Upright Row?
The Smith Upright Row requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Upright Row with proper form?
Start by Stand with your feet shoulder-width apart, facing the smith machine. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your core engaged. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Upright Row?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Smith Upright Row?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith Upright Row best for?
The Smith Upright Row fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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