Smith Upright Row

Stand tall with the Smith bar in front of your thighs, using a shoulder-width or slightly wider grip. Open your chest, keep your shoulders down, and stabilize your torso first even though the rail guides the path.

Pull your elbows up and out as you raise the bar close to your body. Your elbows should rise before your hands so the side delts and traps engage well.

Pause briefly at a shoulder-comfortable height, then lower the bar slowly. Even as it follows the rail, do not suddenly relax your shoulders; control the speed all the way down.

The fixed bar path lets you focus on side-delt and trap contraction without a balance challenge. If it feels like your hands are lifting the bar, think about raising your elbows first.

A grip that is too narrow or forcing the bar up to chin height can bother the front of your shoulders. Using momentum by bouncing your body defeats the rail's benefit, so prioritize control over height.

Exhale as you raise the bar and inhale as you lower it. Even with a short movement, continuous breathing helps you keep your torso engaged.

A grip that is not too narrow keeps your wrists and shoulders more comfortable. A 1-second pause at the highest comfortable point is much more effective than forcing the bar higher.