Upright Rows (Cable)
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Instructions
Submitted by:
Justin Leonard
Last updated: 11/6/2011
The upright row mainly works the trapezius muscle. The side and front portion of the shoulder, as well as the biceps are also worked. The trapezius is located on the upper back and is shaped like a trapezoid, hence the name. Many consider the "traps" part of the shoulders. But it is in fact a part of the back musculature. The following are instructions for how to perform the cable upright row:
Adjust the cable pulley to the lowest setting. A short bar attachment is generally used for this exercise. Stand with your feet shoulder width apart. Grab hold of the short bar with an overhand grip. Your hands should be approximately 6 to 8 inches apart. Your arms should rest comfortably in front of the body near the thighs. Next, lift the bar up to your chin/neck area. The bar should travel close to your body as you pull it up. Try to elevate your elbows high as you pull the weight up. Slowly lower the bar and repeat the movement as desired. You should exhale as you lift the bar.
Adjust the cable pulley to the lowest setting. A short bar attachment is generally used for this exercise. Stand with your feet shoulder width apart. Grab hold of the short bar with an overhand grip. Your hands should be approximately 6 to 8 inches apart. Your arms should rest comfortably in front of the body near the thighs. Next, lift the bar up to your chin/neck area. The bar should travel close to your body as you pull it up. Try to elevate your elbows high as you pull the weight up. Slowly lower the bar and repeat the movement as desired. You should exhale as you lift the bar.
Step 1
Grasp cable attachment. Hold it near thighs.
Step 2
Pull bar up to chin/neck area. Keep elbows high at all times.
Step 3
Lower the straight bar back to starting position. Repeat.
Exercise Details
Difficulty Level MEDIUM
The cable upright row is a medium difficulty exercise.
Target Muscle
Trapezius
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