Smith Machine · Shoulders
Smith Machine Upright Row is the smith machine exercise for the shoulders in the GymStreak library: a compound movement, all intermediate level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The deltoid wraps over the top of the shoulder joint in three heads. The front (anterior) head lifts the arm forward, the side (lateral) head lifts it out to the side, and the rear (posterior) head pulls it backwards. Beneath the deltoid, the four rotator cuff muscles keep the ball of the upper arm centred in its socket during every pressing and pulling movement.
02
On a Smith machine, set the safety stops first, then adjust your body position so the fixed bar path feels natural. You can re-rack by twisting the bar at any height if a rep goes wrong. A Smith machine is a barbell fixed on vertical rails. It removes the need to balance the bar, so you can focus on pushing hard and rack the weight at any point.
03
A simple shoulder routine is one press (dumbbell, barbell or machine), one lateral raise and one rear-delt movement. Seated presses and machines give more support than standing barbell presses, which also challenge your core and balance.
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Free GymStreak calculators that go with shoulders training.
Guides from the GymStreak blog on this topic.
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