Workout Tips

M&F Raw 2.0: Smith Machine Upright Rows

Learn how to perform this effective shoulder exercise without injury.

The Smith machine upright row is a controversial exercise. Experts are split between avoiding it due to the potential for shoulder injury, and valuing it as a great way to strengthen your delts. In this video, Jim Stoppani, Ph.D., gives you a complete breakdown of this move—its benefits, its dangers, and how to avoid injury by doing it correctly. Follow his advice to reap the shoulder-developing benefits of the Smith machine upright row and avoid the mistakes that can make it potentially dangerous.


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