Cable 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
- 5
- Alternate Names
- Cable Upright Row
How to: Cable Upright Row
- Attach a straight bar or rope to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, grasp the bar or rope with an overhand grip.
- Pull the bar towards your chin, leading with your elbows.
- Lower the bar back down slowly to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the elbows drop below the wrists.
- Using momentum instead of controlled movements.
- Not fully engaging the shoulder muscles.
Modifications
- Use lighter weight to reduce strain on the shoulders.
- Perform the exercise seated to limit the range of motion.
Tips
- Stand up straight with your feet shoulder-width apart.
- Pull the cable towards your chin, keeping your elbows higher than your wrists.
- Engage your core to maintain stability throughout the movement.
Cable Upright Row Alternatives
Tags
shoulders
strength
fitness
cable
deltoids
upper body