Cable Upright Row

1. Attach a straight bar or rope to the low pulley and stand facing the machine, feet shoulder width apart.
2. Grip the attachment with an overhand grip slightly wider than shoulder width and stand tall, letting it rest against your thighs.
3. Brace your core and pull the attachment straight up along your body, driving your elbows out to the sides.
4. Stop when your elbows reach shoulder height, keeping them higher than your wrists.
5. Pause for a second and feel the side delts and traps working.
6. Lower the attachment back to your thighs under control over two seconds.
7. Complete 10 to 15 reps without leaning back or shrugging at the top.

Common Mistakes

• Pulling too high: Dragging the hands up to chin level with a narrow grip cranks the shoulders into internal rotation and can pinch the rotator cuff. Stop when the elbows hit shoulder height.
• Grip too narrow: A close grip forces the wrists to bend sharply and increases impingement risk. Slightly wider than shoulders keeps the joints stacked.
• Leaning back to lift: Tilting the torso turns the row into a cheat movement. The body stays vertical while only the arms travel.
• Letting the wrists lead: The elbows should always be the highest point. When wrists rise above elbows, the forearms take over the work.