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
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms