Description:
The Cable Upright Row pulls the weight up the front of the body toward the upper chest, driving the elbows high. It works the side of the shoulder and the upper traps together.
Benefits:
- Builds the side deltoid and upper traps.
- Adds shoulder width.
- Trains a vertical pulling pattern.
- Simple to load and progress.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Beginner |
Muscles:
Primary Muscles
- Lateral Deltoid
- Upper Trapezius
Secondary Muscles
- Biceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Attach a straight bar to a low cable pulley and hold it in front of your thighs with an overhand grip.
- Stand tall holding the weight in front of your thighs with an overhand grip.
- Pull the weight straight up the front of your body, leading with your elbows.
- Bring it to about upper chest height with the elbows high.
- Lower under control back to the start.
- Repeat for the desired reps.
Common Mistakes:
- Using too narrow a grip that stresses the wrists and shoulders.
- Pulling so high that the shoulder pinches.
- Heaving with the lower back instead of a clean pull.
- Shrugging excessively at the top.
Variations:
- Dumbbell Upright Row
- Cable Upright Row
- Barbell High Pull
- Dumbbell Lateral Raise
Safety Tips:
- Use a grip about shoulder width to protect the shoulders.
- Do not pull so high that the shoulder pinches.
- Control the weight rather than swinging it.
- Stop if you feel shoulder pain.
Additional Information:
Keep a moderate grip width and avoid pulling so high that the shoulder pinches. Pulling to chest height with the elbows leading targets the side delts and traps safely.
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