Description
High elbow vertical pull to target shoulders and trapezius.
01 · Setup
Set up the movement
- Adjust the starting height and safety of the Smith machine.
- Stable posture, core braced, shoulders low.
- Comfortable grip with aligned wrists.
- Keep your elbows under control from the start.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Pull by raising your elbows without excessively shrugging your shoulders.
- Mark a short contraction at the top.
- Slowly lower back down to the stretch.
Technique cue
Elbows lead the movement, wrists neutral.
Common mistakes- grip too tight
- shoulders that rise towards the ears
- draw too high
- abrupt return
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.