How to Do Cable Upright Row

Form Cues

1. 1

   Grip bar or rope at hip width, lead with elbows up to chin height keeping the cable close to your body throughout

2. 2

   Stop pulling once elbows reach shoulder height rather than pulling higher

3. 3

   Keep your torso upright, avoiding a forward lean to help the pull

4. 4

   Lower with control, resisting the weight stack on the way down

Common Mistakes

• ●

  Using too narrow a grip — shoulder width or slightly wider reduces impingement risk significantly compared to a close grip

• ●

  Pulling the handle above shoulder height, which internally rotates the shoulder under load

• ●

  Using momentum from the hips instead of isolating the shoulders and arms