Upper Row (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the cable pulley to the lowest setting and attach a straight bar or handle.
   • Stand facing the cable machine with your feet shoulder-width apart.
2. Step 2Grab the Handle
   • Reach for the handle or bar with both hands, using an overhand grip.
   • Step back slightly to create tension in the cable.
3. Step 3Position Your Body
   • Stand with your knees slightly bent and hinge forward at the hips while keeping your back straight.
   • Engage your core and retract your shoulder blades.
4. Step 4Pull the Handle
   • Pull the handle towards your torso by bending your elbows and driving them back.
   • Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
5. Step 5Lower the Handle
   • Slowly extend your arms back to the starting position, maintaining control of the movement.
   • Ensure your back remains straight and your core engaged throughout.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form with each pull.
7. Step 7Finish the Exercise
   • After completing your reps, carefully step forward to release tension on the cable.
   • Put down the handle or bar safely and stand upright.