Strength / Smith Machine
An upright row on the Smith machine, pulling the guided bar up the front of the torso with the elbows leading, to work the side deltoids and the upper traps.
Smith Machine
beginner
compound
Set the bar at hip height, take an overhand grip a little wider than shoulder-width and stand close to it with your arms straight.
Unrack the bar and stand tall with your shoulders back and your core braced.
Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close.
Stop when the bar reaches your lower chest and your elbows are level with your shoulders, then pause briefly.
Lower the bar under control until your arms are straight again, and repeat for the desired reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
