Who Should Do?
Athletes Wanting To Protect Their Head & Neck From Concussion
If you’re focused on protecting your head and neck from concussions, the upright row can be a beneficial exercise. This movement strengthens the shoulders and upper traps, which are crucial in stabilizing and supporting the neck. Building these muscles can improve neck stability and potentially reduce the risk of injury during contact sports.
Research suggests strong shoulder and neck muscles can better support and protect the head and neck. This reduces the magnitude of force upon impact.
Body Builders & Fitness Buffs
For bodybuilders aiming for a defined physique, the Smith machine upright row is a valuable addition to your routine. This exercise targets the shoulders and upper traps, which are crucial for the classic V-shaped aesthetic. Well-developed shoulders and traps enhance upper body width and muscle symmetry, improving overall stage presence.
Who Should Not Do?
Individuals With Shoulder Issues
If you have shoulder injuries like rotator cuff tears or impingement syndrome, this exercise may aggravate your symptoms. Due to the plane of motion of the Smith machine upright row, structures within the shoulder are susceptible to further irritation.
It’s essential to avoid movements that could strain or further damage your shoulders. Always consult with a healthcare professional for proper guidance.
Pregnant Women
Pregnant women should avoid the Smith machine upright row, particularly as their belly grows into the later trimesters. During pregnancy, the expanding abdomen can contact the barbell, potentially causing impact or injury. It’s important to focus on exercises that accommodate the growing belly and maintain overall comfort, safety, and stability.
Benefits Of The Smith Machine Upright Row
Tones Muscles
The Smith machine upright row targets the deltoids and upper traps, key muscles contributing to a well-defined upper body. By consistently performing this exercise, you can enhance muscle definition and achieve a more aesthetically pleasing upper body profile.
Working in sets and reps associated with hypertrophy training will help you achieve a more pronounced physique or toning.
Improves Posture
Strengthening the upper traps and deltoids through the Smith machine upright row enhances shoulder alignment and stabilization. Improved strength in these areas contributes to better posture by supporting the neck and reducing the tendency to slouch. Research highlights that strengthening the muscles around the shoulder girdle can lead to significant improvements in postural control and alignment.
Increases Strength
The Smith Machine upright row enhances push and pull strength by engaging key upper body muscles. This exercise strengthens the deltoids, traps, and upper back, improving performance in various pushing and pulling movements.
Incorporating such compound movements into a strength training regimen boosts overall upper-body strength. This will benefit both daily activities and athletic performance.
Frequently Asked Questions
Yes, it’s effective for targeting the shoulders and upper traps, helping to build muscle and improve upper body and core strength. Improvements also transfer to other pulling exercises and daily living.
They primarily work the deltoids and upper trapezius muscles. Your deep core muscles are also engaged to promote proper trunk alignment.
The Smith machine can be safer due to its guided path, which reduces the risk of losing balance or incorrect form compared to free weights.
Risks include shoulder impingement and neck strain, especially if performed with poor form or excessive weight. Ensure your Smith machine is set up properly to avoid incorrect movement patterns.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
- Grgic, J., Lazinica, B., Schoenfeld, B.J. and Zeljko Pedisic (2020). Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports Medicine – Open, [online] 6(1). doi:https://doi.org/10.1186/s40798-020-00260-z.
- Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/#:~:text=The%20deltoid%20originates%20from%20the,deltoid%20tuberosity%20of%20the%20humerus.
- Yuri, Vianna, J.M., Guimarães, M.P., Jorge, Hernández-Mosqueira, C., Silva and Marchetti, P.H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, [online] 75(1), pp.5–14. doi:https://doi.org/10.2478/hukin-2020-0033.
- Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/#:~:text=The%20function%20of%20the%20trapezius,(medially%20retract)%20the%20scapula.
- Tiwana, M.S., Charlick, M. and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Biceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK519538/#:~:text=As%20the%20name%20implies%2C%20this,the%20radius%20and%20forearm%20fascia.
- Plantz, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551630/#:~:text=The%20brachialis%20is%20an%20important,than%20the%20biceps%20brachialis%20muscle.
- Lung, B.E., Ekblad, J. and Bisogno, M. (2024). Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526110/.
- Raju Vaishya, Misra, A., Abhishek Vaish, Ursino, N. and Riccardo D’Ambrosi (2024). Hand grip strength as a proposed new vital sign of health: a narrative review of evidences. Journal of Health Population and Nutrition, [online] 43(1). doi:https://doi.org/10.1186/s41043-024-00500-y.
- Lung, K., Kayla St Lucia and Lui, F. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531457/#:~:text=The%20serratus%20anterior%20is%20a,inferior%20angle%20of%20the%20scapula.
- Streifer, M., Brown, A.M., Porfido, T., Ellen Zambo Anderson, Buckman, J.F. and Esopenko, C. (2019). The Potential Role of the Cervical Spine in Sports-Related Concussion: Clinical Perspectives and Considerations for Risk Reduction. Journal of Orthopaedic and Sports Physical Therapy, [online] 49(3), pp.202–208. doi:https://doi.org/10.2519/jospt.2019.8582.
- Mohammad Taghi Karimi and Khademi, S. (2021). Investigation of the range of motion of the shoulder joint in subjects with rotator cuff arthropathy while performing daily activities. Clinics in Shoulder and Elbow, [online] 24(2), pp.88–92. doi:https://doi.org/10.5397/cise.2020.00367.
- Delgado-Gil, J.A., Prado-Robles, E., Rodrigues-de-Souza, D.P., Cleland, J.A., César Fernández-de-las-Peñas and Alburquerque-Sendín, F. (2015). Effects of Mobilization With Movement on Pain and Range of Motion in Patients With Unilateral Shoulder Impingement Syndrome: A Randomized Controlled Trial. Journal of Manipulative and Physiological Therapeutics, [online] 38(4), pp.245–252. doi:https://doi.org/10.1016/j.jmpt.2014.12.008.
- Cooper, D.B. and Yang, L. (2023). Pregnancy And Exercise. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK430821/.
- Kim, D., Cho, M., Park, Y. and Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science, [online] 27(6), pp.1791–1794. doi:https://doi.org/10.1589/jpts.27.1791.
0 Comments