Upright Cable Row

What is Upright Cable Row? The upright cable row is a strength training exercise that primarily targets the muscles of the shoulders and upper back. It is performed using a cable machine with a straight or EZ bar attachment.

Tutorial

1. Stand in front of the cable machine with your feet shoulder-width apart.
2. Grasp the bar with an overhand grip, hands shoulder-width apart.
3. Keep your chest up, shoulders back, and core engaged.
4. Pull the bar up towards your chin, leading with your elbows.
5. Keep the bar close to your body throughout the movement.
6. Slowly lower the bar back to the starting position with control.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to lift the weight instead of relying on muscle strength.

• Shrugging the shoulders up towards the ears, which can lead to neck strain. - Leaning back or excessively arching the lower back during the movement.

• Gripping the bar too close or too wide, which can cause discomfort or limit range of motion.

Tips for Better Results

• Start with a light weight to master the form before increasing the resistance.

• Focus on keeping your elbows higher than your hands throughout the movement. - Squeeze your shoulder blades together at the top of the movement for maximum contraction.

• Control the weight on the way down to fully engage the muscles. - Incorporate variations such as using different grip attachments to target the muscles from various angles.

Muscles Worked

• Deltoids (shoulders) - Trapezius (upper back) - Rhomboids (upper back) - Biceps (secondary muscles)