Cable Upright Row

Muscles Worked

How to Perform

1. 1

   Set the cable to the appropriate height — high for lat pulldowns, low for seated rows, mid for face pulls.

2. 2

   Grip the attachment with your chosen grip and sit or stand in a stable position.

3. 3

   Pull by initiating with your shoulder blades, then drive your elbows back. Squeeze at peak contraction.

4. 4

   Return the weight under control, allowing a full stretch. Avoid jerking or using momentum.

Common Mistakes

• Using too much momentum and swinging the torso. If you cannot pull the weight without heaving, it is too heavy.

• Shrugging the shoulders up instead of retracting the scapulae back and down. Focus on squeezing your shoulder blades together.

• Not achieving a full range of motion — cutting the pull short at the top or not fully extending at the bottom.

Pro Tips

• Initiate every pull by retracting your shoulder blades first, before bending your arms. This ensures your back does the work instead of your biceps.

• At the top of the movement, squeeze your shoulder blades together like you are pinching a pencil between them. Hold for a full second before lowering.

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