Smith-Machine Upright Row

1. Position yourself in front of a Smith machine and set the bar to about waist height.

2. Stand with your feet shoulder-width apart for stability.

3. Grasp the Smith machine bar with an overhand grip, hands slightly narrower than shoulder-width apart.

4. Unrack the bar by rotating it to release from the safety catches and let it hang with your arms fully extended.

5. Lift the bar straight up to just below chin level, keeping it close to your body. Your elbows should rise up to the sides and be higher than your hands at the top of the movement.

6. Pause for a moment, squeezing your shoulder and upper back muscles at the top of the motion.

7. Slowly lower the bar back to the starting position.

8. Repeat for the desired number of repetitions and sets.

9. After you've completed your set, make sure to rotate the bar back into the locked position on the Smith machine.

Ensure that you maintain good form throughout the exercise to prevent injury and maximize muscle engagement. Adjust the weight accordingly to be challenging but not at the cost of form and control.

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