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Cable upright rows

A compound exercise using cable resistance that targets the deltoids and trapezius through vertical pulling motion, building shoulder strength and upper back development.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand facing the cable machine with the cable at the bottom. Hold the cable handle with both hands, palms facing your body. Pull the cable up toward your chin by raising your elbows, then slowly return to the starting position.

Starting Position

Stand facing cable machine with cable at bottom, holding handle with both hands, palms facing body.

Finishing Position

Cable pulled up toward chin with elbows raised, maintaining proper form and control throughout the movement.

Form Cues

Keep elbows up, pull with control, feel the contraction, maintain proper posture

Common Mistakes

Rounding shoulders, using momentum, incomplete range of motion, poor grip

Progression Tips

Increase resistance, add tempo changes, try different grips, or perform more reps.

Regression Tips

Use lighter resistance, focus on form, reduce range of motion, or use dumbbells.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, elbows, or wrists. Keep your core engaged throughout the movement.