Cable Upright Row

Set-up

• Attach a straight bar or rope to a low pulley and stand facing the machine.
• Hold the bar in front of your thighs with your hands about shoulder-width apart.

How to do it

1. Pull the bar up close to your body, leading with your elbows.
2. Stop when your elbows reach about shoulder height.
3. Lower the bar slowly back to your thighs.

Coaching cues

• Elbows stay higher than your hands.
• Keep the bar close to your body throughout.

Common mistakes

• Lifting the elbows above shoulder height.
• Leaning back to pull the weight up.

Safety

• If you feel pinching at the front of the shoulder, stop lower or choose a lateral raise instead.