Smith Machine Upright Row: Guide for Bigger Shoulders & Traps

Suppose you want bigger shoulders, stronger traps, and a more powerful upper back, all without worrying about balance or bar path. In that case, the Smith machine upright row is one of the most reliable exercises you can add to your routine.

I recommend this lift all the time to home gym owners, busy professionals training alone, and anyone who wants a safe, stable way to build upper-body pulling strength. The Smith machine keeps the bar on a fixed track. That means no wobbling, no weird angles, and no balance mistakes, just clean muscle engagement.

Whether you’re new to strength training or you’re trying to clean up your shoulder mechanics, this guide will walk you through exactly how to perform the Smith machine upright row, how to avoid common mistakes, and how to integrate it into a balanced home-gym program.

Let’s dive in.

What Is the Upright Row?

The upright row is a classic upper-body pull where you grab a bar with an overhand grip and lift it straight up toward your collarbone while keeping your elbows higher than your hands.

Think of it as a vertical pull that hits the shoulders and traps from a different angle than rows, pulldowns, or cleans.

The movement involves three key actions:

• Shoulder abduction (lifting your arms out to the sides)
• Scapular elevation (lifting your shoulder blades upward)
• Elbow flexion (bending your elbows as you pull)

Traditionally, people perform upright rows with a barbell, dumbbells, or cables. But the Smith machine variation has become extremely popular for home gyms because the fixed bar path keeps the movement smooth, repeatable, and beginner-friendly.

If you’ve ever felt awkward doing upright rows with free weights or struggled to keep the bar close to your body, the Smith machine fixes that problem immediately.

The Benefits of the Smith Machine Upright Row

I love this variation because it provides a ton of benefits without much risk. Here’s why it deserves a spot in your routine:

A Fixed Bar Path Makes It Easier to Learn

The Smith machine keeps the bar moving in a straight line, which takes care of two big problems:

1. The bar is drifting away from your body
2. The shoulders roll forward during the pull

When the machine handles the stability, you can focus entirely on muscle engagement, especially the traps, delts, and upper back. Research indicates that exercising in stable environments (like Smith machines) allows for greater force production in prime movers by reducing the need for stabilizer muscle engagement.^[1].

Great for Training Alone in a Home Gym

Many upright rows with free weights feel unstable, especially at the beginning of the pull. With the Smith machine, you can rack and unrack the bar safely at any height, making it perfect for:

• Home gym owners
• Late-night workouts
• Beginners training without a spotter

RitFit Smith machines, for example, are designed with multiple hook positions so you can rack the bar comfortably from a standing position, no matter your height.

Reduced Risk of Shoulder Impingement

Free-weight upright rows can irritate the shoulder if the bar drifts forward or the elbows flare too much. The Smith machine minimizes this by guiding your bar vertically, helping you maintain better posture and more consistent elbow tracking.

With correct grip width and bar height, you can train the delts and traps hard without jamming the shoulder joint.

Superior Muscle Isolation

Because you don’t need to stabilize the bar, the Smith machine lets you:

• Use slow, controlled reps
• Keep constant tension on the target muscles
• Maintain the same form every rep

A 2020 systematic review revealed that resistance training machines promote similar muscle hypertrophy and strength gains to free weights when training volume is equated, validating their use for targeted muscle growth. It’s one of the best ways to isolate your shoulders and traps without cheating or swinging^[2].

A Great Alternative When Barbell or Dumbbell Rows Feel Awkward

If you struggle with:

• Wrist pain
• Grip fatigue
• Keeping the bar close to your torso
• Balancing the barbell

The Smith machine upright row becomes a game-changer.

You simply set your hands, set your posture, and pull.

Muscles Worked by the Smith Machine Upright Row

The upright row is a high-value compound exercise that hits multiple muscles around the shoulders and upper back.

Here’s a breakdown of what you’ll feel and why it matters.

Lateral Deltoids

These are the middle shoulder muscles that help give your shoulders that wider, rounded look.

The Smith upright row directly targets them because the movement pattern combines upward arm movement with controlled scapular motion.

Upper Trapezius

The traps are heavily involved whenever you lift your shoulders upward. Many lifters use upright rows to build:

• Bigger “yoke” appearance
• Stronger neck and upper-back support
• More stability for overhead pressing

The Smith machine makes trap activation more consistent because you maintain constant tension throughout the movement.

Rear Deltoids

Your rear delts stabilize the shoulders and help keep the bar close to the body. The Smith machine upright row trains them with less compensatory shrugging and better posture.

Rhomboids & Middle Traps

These muscles help retract the shoulder blades, giving you a stronger upper back and better posture. Strong rhomboids are essential for:

• Pulling movements
• Overhead stability
• Shoulder health

Upright rows hit them as secondary stabilizers.

Biceps (Secondary)

Even though this isn’t a “biceps exercise,” the arms help by bending the elbows during the row. You’ll feel biceps engagement, especially at the bottom of the movement.

How to Do the Smith Machine Upright Row (Step-By-Step)

Here’s the part everyone is here for: the exact technique.

As a strength coach and sports-medicine professional, I want you to perform this movement in a way that builds muscle without irritating the shoulders. Follow this step-by-step guide for the safest, most effective form.

Step 1: Set the Bar to the Right Height

Place the Smith Bar so that it lightly rests on your knees. This leaves you plenty of space to pull through a complete range of motion.

RitFit Smith machines simplify this with several racking points, so pick the one that means you can set up holding onto the bar with your arms almost straight but not completely locked out.

Step 2: Use a Shoulder-Width or Slightly Wider Grip

This is critical.

The most common mistake with upright rows is going too narrow, which can increase shoulder impingement. For safer mechanics:

• Grip: shoulder-width or slightly outside
• Wrists: neutral
• Elbows: point outward but not excessively

A shoulder-width grip gives more room for the shoulder joint to move freely.

Step 3: Brace Your Core and Lift Your Chest

Before pulling:

• Stand tall
• Brace your abs gently
• Lift your chest
• Pull your shoulders back and down

This posture prevents rounding and protects your rotator cuff.

Step 4: Pull the Bar Up Along Your Body

Now for the main movement:

• Pull the bar straight up
• Keep it close to your torso
• Stop when the bar is up to the upper chest, maybe mid-sternum, the amount of elevation.
• Keep those elbows higher than the hands.

Step 5: Lower the Bar Slowly

Don’t let the bar come crashing down.

Lower the bar back to the starting position in approximately 2–3 seconds, keeping constant tension on the delts and traps.

Step 6: Continue Smoothly with the Music

Avoid jerky movements. A good tempo looks like:

1–2 seconds up → small pause at the top → 2–3 seconds down

This guarantees that you’re working your muscles, not just pushing weight.

Programming: Sets, Reps, and Where It Fits

Best rep ranges

• For muscle growth: 8–15 reps (most people thrive here)
• For a pump/finisher: 12–20 reps with strict control
• For strength emphasis: 6–10 reps (only if form stays clean)

Sets per session

• Beginners: 2–3 working sets
• Intermediate: 3–4 working sets
• Advanced: 4–6 sets (only if shoulders tolerate it and total weekly volume is managed)

Where it fits in your workout

• After compound lifts (like overhead press, bench press, or rows)
• Or as a shoulder/trap accessory on upper-body days

Weekly frequency

1–2x per week is plenty for most people—especially if you also do lateral raises, overhead presses, rows, and face pulls.

Shoulder-Friendly Range of Motion Rules

This is where most people either make upright rows feel amazing—or make them feel terrible.

• Rule #1: Don’t chase “chin height.” For many lifters, pulling too high increases the chance of shoulder discomfort.
• Rule #2: Stop where your shoulder feels smooth. Often that’s around upper chest height, not the chin.
• Rule #3: Widen the grip before you blame the exercise. A slightly wider grip often reduces shoulder irritation.
• Rule #4: Pain is not “normal.” Mild muscle burn is fine. Sharp joint pain or pinching is not.

If you can’t find a pain-free version after adjusting grip width, range of motion, and load, consider using one of the alternatives listed later.

Common Mistakes to Avoid in the Smith Machine Upright Row

While the Smith machine does assist with stability, there are still some frequent mistakes I notice in home-gym installations. Fixing these will make a huge difference in both muscle growth and shoulder health.

Using a Grip That’s Too Narrow

This is mistake number one.

A narrow grip forces your shoulders into internal rotation and can pinch the joint. If upright rows have ever felt “uncomfortable,” this is likely the reason. Research indicates that excessive shoulder internal rotation is a primary mechanism for subacromial impingement^[3].

Solution:

Use a shoulder-width or slightly wider grip.

Pulling the Bar Too High

You don’t have to bring the bar all the way down to your chin.

Going too high increases stress on the shoulder joint and reduces tension on the delts.

Your ideal stopping point:

• Upper chest
• Mid-sternum
• Elbows slightly above shoulder level

Hunching the Shoulders Forward

Some lifters round their shoulders or let the bar drift forward. This shifts the load away from the delts and traps.

Keep your chest up and shoulder blades pulled back.

Leaning Back to “Cheat” the Weight Up

This usually happens when the weight is too heavy.

If you have to lean back, shrug excessively, or use momentum, lower the weight and focus on clean reps.

Letting the Elbows Drop Below the Hands

Your elbows should be the “drivers” of the movement.

If your hands rise higher than your elbows, you’re shifting tension away from the delts and traps. Keep elbows high.

Moving Too Fast

Slow, controlled reps give better results and keep the shoulders safe.

Rushed reps also increase the risk of irritation in the rotator cuff.

Smith Machine Upright Row Form Tips

These are the same cues I use with clients and athletes to help them nail upright row mechanics.

Keep the Bar Close

Imagine “shaving your torso” with the bar.

The closer the bar stays, the better the form.

Lead With the Elbows

Your elbows should be the highest point of the movement, not your hands, not the bar.

Don’t Over-Shrug

A slight shrug is natural, but don’t let the traps take over the entire movement. You still want strong lateral-delt activation.

Keep Your Wrists Neutral

Avoid bending the wrists excessively, which can cause discomfort.

Control Both Phases (Up and Down)

The eccentric (lowering) phase is where a lot of muscle growth happens.

Make it count.

Keep the Range of Motion Safe and Comfortable

If the top position feels pinchy, reduce the height and widen your grip.

Your shoulders will thank you.

How to Integrate Smith Machine Upright Rows Into Your Home Gym Routine

Here are simple programming ideas for home gym owners, especially those using RitFit Smith Machines, functional trainers, or all-in-one stations.

Shoulder Day Workout

Smith Machine Upright Row – 3×10

Dumbbell Lateral Raises – 3×12–15

Smith Machine Overhead Press – 3×8–10

Cable Face Pulls (RitFit functional trainer) – 3×12–15

Upper Body Day

Bench Press or Smith Machine Press – 3×8

Lat Pulldown – 3×10

Smith Machine Upright Row – 3×10

Cable Rear Delt Fly – 3×12

Full-Body Routine

Squat Variation – 3×8

Smith Machine Upright Row – 3×10

Cable Row – 3×10

Push-ups or Press Variation – 3×12

Beginners' Training Alone at Home

If you’re working out late at night or don’t have a spotter, the Smith machine is your best friend.

Start with:

2–3 sets × 10–12 reps, slow and controlled.

Smith Machine Variations

Wider-grip upright row (often more shoulder-friendly)

Grip slightly wider than shoulder width and keep range of motion controlled.

Partial-range upright row

Stop earlier (mid-chest) and focus on a slow eccentric. Great if your shoulders dislike the top range.

“High-pull style” cue (controlled, not explosive)

Think “elbows up and out” with a moderate load—still strict, still smooth.

Shoulder-Friendly Alternatives (If Upright Rows Don’t Agree With You)

If you consistently feel shoulder pinching—even with a wider grip and reduced range—try these instead:

• Cable lateral raises (great for side delts with low joint stress)
• Dumbbell lateral raises (classic shoulder builder)
• Face pulls (rear delts + upper back, helps shoulder balance)
• Shrugs (direct upper trap work without the upright-row shoulder position)
• High cable row to upper chest (upper back + traps with a different shoulder angle)

A simple rule: If an exercise repeatedly causes joint pain, you don’t “push through.” You swap it for a better-tolerated option that still hits the goal muscle.

FAQ

Q1: Are upright rows “bad” for shoulders?

Not universally. Some lifters tolerate them well; others feel pinching. Use a wider grip, lower range, and strict control—or choose alternatives.

Q2: How high should I pull the bar?

For most people, upper chest height is a smart default. Don’t force chin height if it causes discomfort.

Q3: What grip width is best?

Shoulder-width or slightly wider is a solid starting point. Narrow grips often feel worse on shoulders.

Q4: Should I use heavy weight or lighter weight?

Start lighter and earn heavier loads. Upright rows reward control more than max weight.

Q5: Where do upright rows fit in my workout?

After your main compound lifts, as an accessory for shoulders and traps.

Q6: What if I feel wrist pain?

Check wrist neutrality, don’t over-grip, and adjust grip width. If pain persists, swap the movement.

Q7: Can I do this on any Smith machine?

Yes. A stable Smith machine setup with reliable safeties helps. Any quality unit works—focus on form and comfort first.

Final Thoughts

The Smith machine can actually be one of the safest and most effective pieces of equipment in your home gym. For busy professionals, training alone gives structure and confidence. And for anyone using an all-in-one home gym system like a RitFit Smith Machine, it’s an easy, high-value

If you set your grip correctly, follow the cues, and avoid the common mistakes, you’ll feel the difference in just a few sessions.

Important disclaimer: This article is for general educational purposes only and is not medical advice. If you have shoulder, neck, back, elbow, or wrist pain, a recent injury or surgery, numbness or tingling, unexplained weakness, or dizziness, consult a qualified clinician before starting. Stop any exercise that causes sharp pain.

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