Cable Lying Upright Row (SZ bar) Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Cable Upright Row
How to: Cable Lying Upright Row (SZ bar)
- Adjust the cable pulley to the lowest position.
- Lie on your back on a bench with your feet flat on the ground.
- Hold the cable bar with both hands, palms facing towards you.
- Pull the bar upwards towards your chin while keeping your elbows above the bar.
- Slowly lower the bar back to the starting position and repeat.
Common Mistakes
- Leaning too far forward or backward during the exercise.
- Raising the elbows too high, which can strain the shoulders.
- Using too much weight, leading to poor form.
Modifications
- Use lighter weights to maintain form and control.
- Perform the exercise seated to provide additional back support.
Tips
- Keep your back straight and core engaged during the lift.
- Control the movement, rather than using momentum to lift the weights.
- Adjust the cable height to ensure proper range of motion.
Cable Lying Upright Row (SZ bar) Alternatives
Tags
shoulders
strength
cable
deltoids
upper body
muscle building