Biceps, Traps, Upper Back
Cable Upright Row Instructions
- Position a cable at the lowest position possible and attach a straight bar.
- Reach down and grab the handle with a pronated grip and stand up with the arms straight.
- Take a deep breath then pull the handle high directly up the front of your body by driving your elbows high.
- Slowly lower the handle back to the starting position under control.
- Repeat for the desired number of repetitions.
Cable Upright Row Tips
- If the straight bar version of this exercise bothers your wrists or shoulders, consider using a rope attachment as this can help to decrease excessive stress.
- Keep the elbows high but don’t allow the upper arm to go past parallel as this may increase the risk of impingement.
- If you experience pain in the shoulders during the movement than it may require a slight squeeze of the traps to elevate the shoulders and open up some of the subacromial space.
- Don’t allow your back to arch as you pull the cable up, don’t allow excess weight to dictate your body mechanics.
- Extra momentum used during the movement can potentially shift the load to other compensatory muscles so try to limit excessive movement if possible.
- As you drive the elbows high, ensure the head doesn’t jut forward.