Smith Upright Row

deltsshoulderssmith machine

Matutunan kung paano gawin ang Smith Upright Row nang may tamang form at technique. Ang smith machine exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Traps, Biceps.

Smith Upright Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith Upright Row

Sundin ang mga hakbang na ito para maisagawa ang Smith Upright Row nang may tamang form:

  1. 1Tumayo na nakabukas ang mga paa sa lapad ng balikat, nakaharap sa Smith machine.
  2. 2Hawakan ang barbell ng overhand grip, bahagyang mas maluwag kaysa sa lapad ng balikat ang mga kamay.
  3. 3Panatilihing tuwid ang likod at naka-engage ang core.
  4. 4Hilahin ang barbell pataas patungo sa baba, pinangungunahan ng mga siko.
  5. 5Tigilan sandali sa tuktok, pagkatapos ay dahan-dahang ibaba ang barbell sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Smith Upright Row

Primary

delts

Secondary

trapsbiceps

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Smith Upright Row?

Ang Smith Upright Row ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Traps, Biceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Smith Upright Row?

Ang Smith Upright Row ay nangangailangan ng smith machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Smith Upright Row nang may tamang form?

Simulan sa pamamagitan ng Tumayo na nakabukas ang mga paa sa lapad ng balikat, nakaharap sa Smith machine. Hawakan ang barbell ng overhand grip, bahagyang mas maluwag kaysa sa lapad ng balikat ang mga kamay. Panatilihing tuwid ang likod at naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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