Traps
Smith Machine Upright Row
An upright row on the Smith machine that lifts the bar along your torso to work the traps and shoulders.
Energy burned
≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min
Estimate range 16–27 kcal (±25 %)
Muscle mass worked11 %
Effort during a set5.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the bar at hip height and stand facing it with feet hip-width apart.
- 2Grip the bar with an overhand grip, about shoulder width, and unlock it.
How to perform
- 1Pull the bar straight up along your body, leading with the elbows.
- 2Raise it to roughly chest height.
- 3Pause briefly at the top.
- 4Lower slowly to the start.
