Description
Upright pull with high elbows to target the shoulders and traps.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Maintain a stable posture, braced trunk and low shoulders.
- Use a comfortable grip with aligned wrists.
- Keep your elbows controlled from the start.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Pull by lifting your elbows without excessively shrugging your shoulders.
- Contract briefly at the top.
- Lower slowly into the stretch.
Technique cue
Lead with your elbows and keep your wrists neutral.
Common mistakes- gripping too narrowly
- raising the shoulders toward the ears
- pulling too high
- returning abruptly
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.