Cable Lying Upright Row Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Serratus Anterior, Teres Minor, Trapezius Middle Fibers, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Cable Upright Row
Visualised Target Muscle Groups
Front
Back
How to: Cable Lying Upright Row
- Lie on a cable machine bench with your body facing up.
- Grab the cable handle with both hands at shoulder width.
- Pull the cable towards your chin, leading with your elbows.
- Control the weight and lower it slowly back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Flaring elbows excessively outward, which can strain the shoulder joint.
- Leaning too far forward or backward during the lift.
- Using too much weight, leading to poor form.
Modifications
- Reduce the weight used to focus on form and technique.
- Perform the exercise seated if standing causes discomfort.
Tips
- Keep your elbows slightly bent throughout the movement.
- Avoid using momentum; focus on controlled movement to engage the muscles effectively.
- Maintain a straight posture throughout the exercise.
Cable Lying Upright Row Alternatives
Tags
shoulders
strength
cable
upright row
deltoids
upper body
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