LiftSetsLiftSets / Exercises / Upright Cable Row
Upright Cable Row
Works the traps. Helped by the shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
trapsshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Cable |
|---|---|
| Level | Intermediate |
What to think about
- Elbows lead, hands stay below them.
- Stop at chest height.
- Stop at any pinch in the front of the shoulder.
How to do it
- Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Other exercises for the traps
- Barbell Shrug
- Barbell Shrug Behind the Back
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Dumbbell Shrug
- Leverage Shrug
- Smith Machine Behind the Back Shrug
- Smith Machine Upright Row
Track it in LiftSets
Log Upright Cable Row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store