Upright Cable Row

A cable-based upright row that provides continuous tension to build shoulders and traps.

Instructions

1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Tips

• The cable provides continuous tension throughout the movement unlike barbells.
• Keep your elbows flared out and leading the movement.
• Maintain an upright posture throughout the exercise.
• Control the negative portion to fully engage the muscles.
• Squeeze your traps at the top of the movement for maximum contraction.