Upright Row, on Multi Press

A machine-based upright row performed on a multi-press apparatus. Stand straight, feet shoulder-width apart, and lift the bar close to your body to chin height while keeping elbows high.

Instructions

1. Stand straight with your feet shoulder-width apart at the multi-press machine.
2. Hold the bar with an overhand grip on your thighs with arms stretched and a slight bend at the elbows.
3. Lift the bar close to your body, keeping it near your torso as you raise it.
4. Continue lifting until the bar reaches chin height, with elbows pointing out forming a V shape.
5. Make a short pause at the top of the movement.
6. Lower the bar slowly back to the starting position with control.

Tips

• The machine guides your movement, making form more consistent than free weights.
• Lead with your elbows to maintain proper shoulder and trap engagement.
• Maintain an upright posture throughout the lift.
• Perform smooth, controlled repetitions without bouncing or jerking.
• Adjust the machine seat height to ensure proper positioning.