Upright Row (Cable)

Step-by-step instructions

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

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, facing the cable machine.
   • Attach a straight bar or rope handle to the low pulley of the cable machine.
2. Step 2Grab the Handle
   • Using an overhand grip, grasp the handle with your hands shoulder-width apart.
   • Step back slightly to create tension in the cable while keeping your arms extended.
3. Step 3Position Your Body
   • Stand tall with your chest up and shoulders back, engaging your core.
   • Keep your feet firmly planted and maintain a slight bend in your knees.
4. Step 4Lift the Handle
   • Pull the handle upwards towards your chin, leading with your elbows.
   • Keep your elbows higher than your wrists and close to your body throughout the movement.
5. Step 5Lower the Handle
   • Slowly lower the handle back to the starting position, fully extending your arms.
   • Maintain control of the movement and avoid letting the weight drop quickly.
6. Step 6Repeat
   • Repeat the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form and control with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handle and step forward to disengage from the cable.
   • Ensure you maintain good posture as you finish the exercise.