# Cable Upright Row

URL: https://heatsy.app/ex/cable-upright-row

Also known as: Upright Cable Row, Standing 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](https://heatsy.app/ex/cable-lateral-raise)
- [Face Pull](https://heatsy.app/ex/face-pull)