How to do a cable upright row

Setup:

1. Attachment: Attach a straight bar or EZ-bar to a low pulley cable machine.
2. Grip: Stand facing the machine and grasp the bar with an overhand grip, hands closer than shoulder-width apart.
3. Stance: Stand tall with your feet shoulder-width apart, arms extended downwards holding the bar.

The Movement:

1. Pull: Exhale and pull the bar straight up towards your chin, leading with your elbows. Keep the bar close to your body.
2. Peak: Continue pulling until the bar is near your chin and your elbows are higher than your wrists.
3. Lower: Inhale and slowly lower the bar back to the starting position in a controlled manner.

Tips:

• Avoid using momentum or swinging your body to lift the weight.
• Focus on pulling with your shoulder and trapezius muscles.
• If you feel any shoulder pain, try a wider grip or reduce the weight.