Performing cable upright rows is an effective way to target the muscles in your shoulders and upper back, including the trapezius, deltoids, and rhomboids. This variation using a cable machine offers continuous tension throughout the movement, which can lead to increased muscle growth and strength. Here’s how to execute cable upright rows properly:
Equipment required
Dumbbells
Primary muscle group(s)
Shoulders
Secondary
Abs , Upper Back & Lower Traps
How to do Cable Upright Rows
Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder-width apart, positioned on either side of the pulley.
Grip the bar with an overhand grip, ensuring your hands are shoulder-width apart and your arms are fully extended.
Keep your shoulders pulled back throughout the exercise.
In a smooth motion, raise the bar straight up until it reaches just below your chin.
Hold this position for a count of one, actively engaging your biceps and forearms.
Gradually lower the bar back to the starting position and prepare for the next repetition.
Tips:
- Keep your back straight and core engaged throughout the exercise to support your spine.
- Avoid using excessive weight, as it can lead to swinging and momentum, which reduces effectiveness and increases the risk of injury.
- If you experience any discomfort or pain, especially in the shoulders, stop the exercise and consult with a fitness professional to ensure you’re performing it correctly or to adjust it according to your needs.
Cable upright rows are a versatile addition to any upper body or shoulder-focused workout, offering the benefits of improved posture, strength, and muscle definition when performed with proper technique and consistency.
