Description
A Cable Lying Upright Row is a compound exercise that primarily targets the shoulders and upper back, with emphasis on the traps.
How to Do Cable Lying Upright Row
- 1Setup
Lie supine on a flat bench with your head near the cable machine, feet flat on the floor for stability.
- 2Setup
Grasp a straight bar attachment with an overhand grip, hands slightly narrower than shoulder-width apart.
- 3Setup
Extend your arms fully towards the cable pulley, ensuring there is tension on the cable.
- 4
Initiate the movement by pulling the bar straight up towards your chin, leading with your elbows.
- 5
Contract your shoulders and upper traps at the top, keeping your elbows higher than your wrists.
- 6
Slowly lower the bar back to the starting position with control, fully extending your arms to stretch the muscles.
Tips
- Maintain a neutral spine throughout the movement by engaging your core, preventing your lower back from arching off the bench.
- Focus on leading with your elbows to maximize deltoid and trap activation, rather than pulling primarily with your biceps.
- Control both the upward and downward phases of the movement; avoid using momentum to lift the weight.
- Keep your wrists straight and rigid to prevent strain, ensuring the force is transferred effectively through your forearms.
Common Mistakes
- ×Using too much weight often leads to excessive body English or swinging the weight; reduce the load to ensure strict form and muscle isolation.
- ×Flaring elbows too wide can place undue stress on the shoulder joint; keep your elbows tracking relatively close to your body, leading straight up.
- ×Shrugging excessively can take tension away from the deltoids; focus on pulling the bar vertically rather than just lifting your shoulders.
Variations
Cable Lying Front Raise
Target your anterior deltoids and upper chest with the Cable Lying Front Raise. This isolation exercise builds shoulder strength and definition.
Cable Lying Cross Lateral Raise
The Cable Lying Cross Lateral Raise targets the lateral deltoids for broader shoulders. Perform lying face down, pulling cables across your body.
Cable Lying Face Pull
Strengthen your rear deltoids and upper back with the Cable Lying Face Pull. Improve posture and shoulder health by mastering this effective pulling
Cable Upright Row
Perform the Cable Upright Row to sculpt strong, broad shoulders by targeting your lateral deltoids.
Related Exercises
Cable Side Lying Lateral Raise
Sculpt your deltoids with the Cable Side Lying Lateral Raise. This isolation exercise targets the lateral head, building wider, rounder shoulders
Cable Rear Delt Row (parallel bar)
Build strong, balanced shoulders with the Cable Rear Delt Row. This exercise uses a cable machine and parallel bar to isolate and strengthen your
Cable Rear Delt Row
Target your rear deltoids effectively with the Cable Rear Delt Row. This exercise isolates the back of your shoulders, improving posture and upper body
Cable Leaning Lateral Raise
Build wider, stronger shoulders with the Cable Leaning Lateral Raise. This isolation exercise targets your lateral deltoids with constant tension for
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