9. Smith Machine Upright Row
The upright row has a history of being a controversial movement. Bodybuilders, coaches, and strength athletes swear by them for a variety of reasons. Physical therapists and others in the medical community feel they do a lot of damage to the shoulders. The Smith machine upright row allows you to isolate the delts and the fixed motion of the machine means you won’t have to worry as much about stabilization. As long as you don’t try to cheat on the movement, you’ll see results while minimizing the risk of injury. So you get the benefits of delt gains without the ache of shoulder pains.
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