Hominin · exercise
Upright Cable Row
Upright Cable Row is a intermediate strength exercise using cable. It works the traps, with help from the shoulders.
intermediatecablepull movementcompoundstrength
- Main muscles
- traps
- Also works
- shoulders
How to do it
- Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Cable Shrugs · cable, beginner
- Barbell Shrug · barbell, beginner
- Barbell Shrug Behind The Back · barbell, beginner
- Calf-Machine Shoulder Shrug · machine, beginner
- Dumbbell Shrug · dumbbell, beginner
- Leverage Shrug · machine, beginner
- Scapular Pull-Up · other, beginner
- Smith Machine Behind the Back Shrug · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).