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Smith Machine Upright Row

in Traps Exercise


Main Muscle Worked: Traps

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Smith Machine Upright Row - Exercise Guide

Step 1

Position an appropriately loaded bar at upper thigh level, then hold it with a shoulder-width pronated grip. Lift the weight off the machine. Your torso should be straight and your arms extended but not locked out. Use wrist straps if lifting a heavy weight. This is your starting position.

Step 2

Pull the bar up by engaging your shoulders and elbows as you breathe out. Keep the bar close to your body as you lift it up. Continue raising the bar until it almost reaches your chin. Your elbows should be more elevated than your forearms at the top position.

Step 3

Hold for a moment, then breathe in as you slowly return the bar to starting position.

Step 4

Repeat until you finish your set.


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