How to perform Cable Upright Row with proper form
Setup
- Equipment: Use a cable machine with a straight bar attachment.
- Height Adjustment: Set the cable at the lowest position.
Execution
- Grip: Stand facing the machine, grasp the bar with both hands (shoulder-width apart), using an overhand grip.
- Starting Position: Stand tall with feet shoulder-width apart, arms extended in front of you, and elbows slightly bent.
- Lift: Pull the cable upwards towards your chin, leading with your elbows.
- Position at Peak: Keep the bar close to your body; your elbows should be higher than your wrists at the top position.
- Lower: Slowly lower the bar back to the starting position, maintaining control throughout.
Tips
- Posture: Keep your chest up and back straight; avoid leaning back.
- Movement: Focus on the shoulder muscles, using a controlled motion without jerking.
- Breathing: Exhale while lifting and inhale while lowering.
Common Mistakes
- Lifting too heavy, causing poor form.
- Letting elbows drop below wrists at the peak.
- Using momentum instead of muscle control.
Maintaining proper form ensures effectiveness and reduces the risk of injury.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps