Locked bar path for clean delt and trap pulls.
Keep the bar close to your body and stop at chest height. Going too high can pinch the shoulder.
The Smith Machine Upright Row is a Shoulders-first movement, with Traps, Biceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your shoulders volume for the week.
The Smith Machine Upright Row primarily works the Shoulders with Traps, Biceps assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
