Cable Upright Row overview
The Cable Upright Row is a compound exercise that targets the deltoids (shoulders) and trapezius muscles. This variation uses a cable machine and a straight bar attachment to provide constant tension throughout the movement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Cable Upright Row in your shoulder and upper body training routine.
The Cable Upright Row primarily targets the deltoids and trapezius muscles.
Cable Upright Row – how to perform
- Step 1: Set the cable machine with a straight bar attachment at the lowest setting.
- Step 2: Stand facing the cable machine with your feet shoulder-width apart, and grip the bar with an overhand grip, hands placed slightly narrower than shoulder-width.
- Step 3: Inhale and lift the bar straight up toward your chin, keeping it close to your body.
- Step 4: Elevate your elbows and bring them higher than the bar, focusing on the contraction of the shoulders.
- Step 5: Exhale and lower the bar back down to the starting position, fully extending your arms.
Perform each repetition with controlled movements, emphasizing the engagement of the deltoids and trapezius muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a straight back and engaged core throughout the movement.
- Keep the bar close to your body to target the intended muscle groups.
- Lift the bar with your elbows, not your hands, to minimize wrist strain.
- Use a weight that challenges you while allowing for proper form.
Variations
- Dumbbell Upright Row: Perform the exercise using dumbbells for greater range of motion and individual arm engagement.
- Barbell Upright Row: Use a barbell for a different grip and muscle activation.
- Wide Grip Upright Row: Place your hands wider on the bar for a variation in shoulder targeting.
- Smith Machine Upright Row: Utilize a Smith Machine for added stability and control.