Cable Upright Row
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The Cable Upright Row is a strength exercise performed on a cable machine, where you pull a straight bar attachment upward toward your chin with a close grip, elbows flaring out to shoulder height. Its primary purpose is to build upper body strength and enhance shoulder width by targeting the deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It's ideal for intermediate lifters aiming to improve shoulder development and posture, though those with shoulder impingement should approach cautiously.
How to Perform Cable Upright Row
- 1Attach a straight bar to the low pulley of the cable machine and select a light to moderate weight.
- 2Stand facing the machine with feet shoulder-width apart, knees slightly bent, and core engaged.
- 3Grasp the bar with an overhand grip (palms down), hands about 6-8 inches apart, arms fully extended, and bar hanging in front of your thighs.
- 4Pull your shoulders back and down, keeping elbows higher than your hands throughout.
- 5Inhale, then exhale as you pull the bar straight up toward your chin, leading with your elbows and keeping the bar close to your body.
- 6Pause briefly at the top when the bar reaches upper chest level (elbows flared out), without shrugging your shoulders.
- 7Inhale as you slowly lower the bar back to the starting position with control.
- 8Key form tips: Keep movement smooth, avoid momentum or shrugging traps, stop if you feel shoulder impingement; common mistakes include using too much weight, flaring elbows too wide early, or incomplete range of motion.
