Upright Cable Row

Also called cable upright row and low pulley upright row.

Works

Traps, plus shoulders

Equipment

Cable

Level

Intermediate

Type

Compound

How to do it

Setup. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

1. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
2. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
3. Repeat for the recommended amount of repetitions.

Cues

• Bar close to the body.
• Lead with the elbows.
• Stop at chest height.
• Lower slowly.

Common mistakes

• Pulling to the chin.
• Leaning back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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