Cable Upright Row

Cable Upright Row Instructions

• Set the pulley to the lowest notch.
• Be facing the cable machine and assume a strong lifting position:
• Core and glutes activated
• Chest up and shoulders back
• Knees slightly bent
• Eyes fixed ahead.
• With an overhand grip, grab the attachment just inside shoulder-width.
• Rest the attachment on the upper part of your thighs with arms relaxed and elbows slightly flexed.
• Vertically pull the attachment by focusing on activating your delts.
• Your arms are a lever for your delts. Don't use momentum or other musculature to complete the exercise.
• Don't shrug your shoulders, keep your strong posture. 
• Raise the weight to your collarbone. 
• Lower the weight to the starting stance.
• Don't drop the weight from the top, control the descent.
• You want tension on the cable at all times.

*Tips*

• Ignore the notion of bringing the attachment past your collarbone.
• Focus on keeping the tension on your delts throughout the range-of-motion.
• Maintain a strong posture, not letting your shoulders slump forward.
• If your shoulders slump forward and you are trying to raise the attachment vertically, this can place your shoulder in a compromised position, potentially leading to injury down the road.