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vertical pull
Cable Upright Row
Search GoogleCable Upright Row is a beginner vertical pull exercise using cable machine and bar. It primarily trains shoulders and traps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders, traps
- Secondary
- biceps
- Equipment
- cable machine, bar
- Mechanic
- compound
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning cable upright row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Guide the elbows upward while the cable remains close to the body.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Guide the elbows upward while the cable remains close to the body.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo cable upright row
Regressions
- — Supported or reduced-range cable upright row