Cable upright row

How to do cable upright row:

  1. Stand facing a cable machine that has a straight bar attachment fastened to the bottom pulley .
  2. With your hands slightly closer than shoulder-width apart, take the bar with an overhand grip.
  3. Keep your core tight and your arms fully extended.
  4. Pull the bar straight up toward your chin while exhaling, starting with your elbows.
  5. As you lift, keep the bar close to your body and raise your elbows above your hands.
  6. At the peak of the exercise, pause for a brief moment while feeling your shoulders and upper back contract.
  7. Take a breath in and gradually return the bar to its initial position.
  8. Put in the necessary amount of repetitions while keeping good form.

the benefits of cable upright row :

  • The exercise focuses largely on the trapezius and deltoid muscles in your upper back and shoulders, helping to increase their size and strength.
  • By reducing the impact of slouching and rounded shoulders, strengthening the upper back muscles can help you stand straighter.
  • The cable upright row exercises both shoulders at once, aiding in the development of evenly balanced upper body muscles on both sides.
  • The use of a cable machine for this exercise enables constant tension throughout the action, which can be particularly helpful for increasing muscle activation.
  • Your shoulder stabilizer muscles are used while you raise the weight to maintain equilibrium and control, which helps the stability of your shoulder joint.
  • Lifting the weight promotes functional upper body strength by simulating motions performed in everyday activities and sports.


Use a weight that will allow you to complete the exercise with controlled motion and without strain, If you’ve never done this exercise before, think about getting advice from a fitness expert to be sure you’re doing it correctly and securely.

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