Machine Upright Row

A machine-based upright row exercise that develops the shoulders and upper back. The guided movement reduces form complexity while providing stable resistance.

Instructions

1. Stand or sit on the machine and position the handles at approximately waist height.
2. Grip the handles with both hands using a grip narrower than shoulder-width.
3. Maintain an upright posture with your core engaged throughout the movement.
4. Pull the handles upward toward your chin, leading with your elbows.
5. Keep your elbows higher than your wrists to maximize trap and shoulder engagement.
6. Raise the handles until your elbows are at approximately shoulder height.
7. Slowly lower the handles back to the starting position with controlled movement.

Tips

• Keep your elbows higher than your hands throughout the movement to maximize upper trap engagement.
• The guided machine path provides stability and reduces form complexity.
• Use a weight that allows full range of motion without excessive momentum.
• Lead with your elbows rather than pulling with your hands for optimal shoulder development.
• This machine variation is excellent for building shoulder strength and improving posture.
• Perform this movement with controlled reps (8-12) for shoulder development.
• Avoid excessive weight that forces you to use momentum or cheat on the movement.