Cable Upright Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Supraspinatus
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Cable Station

Technique

1. Attach a straight bar or rope to the low pulley and stand close to the machine.
2. Hold the attachment overhand with hands about shoulder-width apart, arms straight in front of the thighs.
3. Pull the handle straight up along your body, leading with the elbows.
4. Stop when your upper arms are about parallel to the floor.
5. Lower slowly until the arms are straight.

Cues

• Keep the elbows above the hands.
• Keep the handle close to your body.
• Stand tall without leaning back.

Common mistakes

• Pulling the elbows higher than the shoulders, which can pinch the shoulder joint.
• Using a very narrow grip that jams the wrists.
• Swinging the body to get the weight moving.

Alternatives

• Cable Lateral Raise
• Face Pull