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Upright Cable Row

Exercise Data

Type: Strength
Main Muscle Worked: Traps
Other Muscles: Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.4

Out of 10

Excellent

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Upright Cable Row Images

Upright Cable Row
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Upright Cable Row
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Upright Cable Row Guide

Main Muscle: Traps

  1. 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.
  2. 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.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.



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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Upright Cable Row

Exercise Rating
10/10

Sep 30, 2014 7:08 PM: Excellent



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of people found this review helpful

Review: Upright Cable Row

Exercise Rating
1/10

Jul 14, 2014 1:12 AM: From what I understand this exercise should be discontinued. The bio mechanics are horrible such that this exercise causes shoulder impingement and massive stress on the wrists. Besides, it is not that effective. One could do shrugs and lateral raises without the adverse long-term risks associated...+See More



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of people found this review helpful

Review: Upright Cable Row

Exercise Rating
8/10

Aug 19, 2013 2:14 AM: Good exercise, but I feel it more in my shoulders than my traps.



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Review: Upright Cable Row

Exercise Rating
9/10

May 26, 2013 7:27 PM: I haven't done any Upright Row whatsoever in 4 years, it just never came to memory when I work shoulders or traps. Thanks bodybuilding.com I will add this to my back days workout!!



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Review: Upright Cable Row

Exercise Rating
10/10

Jun 18, 2012 7:19 AM: .



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Tip: Upright Cable Row

Exercise Rating
10/10

Nov 22, 2011 1:40 AM: good



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Review: Upright Cable Row

Exercise Rating
10/10

Aug 1, 2011 6:55 PM: yeah budday!



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of people found this review helpful

Review: Upright Cable Row

Exercise Rating
1/10

Mar 3, 2010 2:22 AM: This exercice on the top, is very dangerous! I had tunnel carpal syndrome, this was one
of the exercises that provoked that, said the doctor. To much pressure on your wrists.
I do not recommend that to nobody!



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Tip: Upright Cable Row

Exercise Rating
8/10

Dec 30, 2009 7:05 AM: Keep a semi-relaxed grip on an easy curl bar to eliminate wrist discumfort. Keep elbows high at the peak of the movement and this exercise works great.



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