Cable Upright Row

Setup

1. 01Set a straight or EZ bar on the low pulley.
2. 02Grip the bar overhand about shoulder-width apart.
3. 03Stand close to the pulley, feet hip-width apart.
4. 04Stand tall with the bar at the thighs.

Execution

1. 01Pull the bar straight up the front of the body.
2. 02Lead with the elbows, keeping them above the wrists.
3. 03Stop when the elbows reach shoulder height.
4. 04Lower under control against the cable's pull.

Checkpoints

• -Cable tension stays on the delts even at the bottom.
• -Elbows lead the movement and stay above the wrists.
• -Torso stays upright without leaning back.
• -The bar tracks close to the body on both phases.

Common mistakes

• -Pulling the elbows far above the shoulders.
• -Leaning back to heave the stack up.
• -Standing too far from the pulley, dragging the bar forward.
• -Letting the stack slam down between reps.