Shoulders exercise

Smith Machine Upright Row

Short vertical pull for shoulders and traps. The guided bar keeps a fixed path.

How to do the Smith Machine Upright Row

4 steps, in the order you do them.

Adjust the seat, supports, or stops on the machine so the range of motion is comfortable and stable.
Lift the weight close to your body, leading with your elbows, to a comfortable height.
Lower slowly without shrugging your shoulders toward your ears.
Repeat at a controlled pace without using momentum.

What goes wrong most often when you do the Smith Machine Upright Row, and how to fix it.

Your body is far from the bar, and the track keeps the bar away from your torso.
Stand close to the Smith bar so it travels up along your body on its fixed path.
The bar hooks by accident in the middle of the rep.
Keep your wrists in the same position on the way up so you don't twist the bar toward the hooks.
You go past shoulder height because the guided bar gives you confidence.
Stop your elbows at shoulder height even if the Smith lets you go higher.