Smith Upright Row

The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard as well. Nevertheless, it is not surprising that this exercise is aimed at the rear of the shoulder. Most other shoulder exercises activate the front and middle heads to a much greater extent than the rear head.

Naturally, other assisting muscles are involved as well. The (upper) trapezius and levator scapulae assist in elevating the shoulder blades. The biceps, brachialis, and brachioradialis assist in flexing the arm.

This variation uses the Smith machine.

Smith upright row execution

Raise your elbows to just below shoulder height.

Lower the bar back to the starting position in a controlled manner

Smith upright row preparation

Let the bar rest just below the lowest point of the exercise.
Place the desired weight on the bar.
Stand facing the bar.
Grip the bar with your hands shoulder-width apart, palms facing backward (‘pronated’ grip).
Stand upright with your feet shoulder-width apart.

Smith upright row technique

How wide should the hands be placed?

The upright row has often been associated with shoulder injuries. However, this risk can be reduced or even prevented. In this respect, a grip wider than shoulder width should perhaps be the standard execution.

Many shoulder injuries are caused by impingement of the shoulder joint. The likelihood is high when the upper arms are raised toward or above shoulder level and rotated inward.

Gripping the (barbell) bar narrowly not only rotates the shoulders inward, but also makes it possible to bring the elbows above shoulder level. High risk, therefore.

Gripping the bar at shoulder width or, better still, wider rotates the shoulders outward and makes it impossible to raise the elbows too high.

A nice additional benefit is that the muscles themselves (shoulders and trapezius) appear to show greater activity with the wider grip. More effective and safer, therefore. According to one study, a shoulder-width grip engaged the shoulders and trapezius more than a grip half as wide. Muscle activity increased further when the hands were placed wider than shoulder width. The biceps, on the other hand, are engaged less as the grip becomes wider.

Increase or limit trapezius engagement?

You can partly determine the engagement of the trapezius (and levator scapulae) yourself. Its function is to elevate the shoulder blades themselves, as when you shrug your shoulders ‘when you have no idea’. The shoulder muscle itself is only concerned with raising the upper arm.

Therefore, focus on keeping the shoulders themselves down if you want to isolate the shoulder muscle as much as possible.

At a glance