Smith-Machine Upright Row

This is one of the best exercise to put some size into the deltoids. there are many variations of the upright rows. There is the heavy upright rows whereby you use momentum to lift it up and lots of swaying and dropping of the weights and definitely not for the beginners. It's also known as the cheating upright rows. Not too often on this one though cause too much means too little. Then there is the common upright Row with the U-Bar. Be strict and take it slow. Then there is also the dumbbell upright row. But this video here is a safe as well as strict version of the Upright row. By using the Smith Machine, the whole motion is very limited and you can concentrate on just using ur strength on ur shoulders and need not worry bout the ur spine placement. Of course, special attention is needed as well because nothing is safe until you are careful and aware.

Always remember to be strict and BREATH. Breath Out when you lift the weights and Breath In when you lower it. Start the exercise from the 1st position which is the weight at the bottom. Let your shoulders dangle a little at the bottom to stretch it. Slowly lift it up to just below your chin. Hold for 1 1/2 second count before you slowly lowers it down. Make sure you flare your elbows sidewards. Try not to use too much weights on this exercise so you can make sure you are just using the deltoids. Remember to bent your body slightly but make sure you don't hunch ur back. chest out always and bent ur knees a little.