Upright Row (Cable)

A shoulder exercise using cable resistance with an upright pulling motion to develop the shoulders and upper back. Builds shoulder strength and trap development.

Instructions

1. Stand facing a cable machine with the pulley at approximately waist height.
2. Grab the handle with both hands using a grip slightly narrower than shoulder-width.
3. Position your feet shoulder-width apart with a slight bend in your knees.
4. Maintain an upright posture and engage your core throughout the movement.
5. Pull the handle upward toward your chin, leading with your elbows.
6. Raise the handle until your elbows are at approximately shoulder height.
7. Slowly lower the handle back to the starting position with control.

Tips

• Keep your elbows higher than your hands throughout the movement to maximize trap and shoulder engagement.
• The constant cable tension provides resistance throughout the entire range of motion.
• Use a grip width that allows for comfortable elbow positioning and shoulder engagement.
• Avoid excessive weight that forces you to use momentum or cheat on the movement.
• This movement builds shoulder strength and can improve posture through trap development.