Cable Upright Row

Traps, side deltsCable Machine

The low-cable upright row builds your upper back and side delts with low spinal stress thanks to the smooth line of cable pull.

How to do it

1Face a low pulley and grab a straight bar with an overhand grip, hands slightly narrower than shoulder-width.

2Stand tall with chest up, shoulders down, and knees slightly bent.

3Exhale and pull the bar straight up along your torso, driving your elbows high and wide.

4Pull until the bar reaches lower-chest height, keeping your elbows above your wrists.

5Inhale and lower the bar back down under control while keeping your posture upright.

Common mistakes

Pulling the bar too high toward your chin, which can cause shoulder impingement.

Shrugging your shoulders toward your ears instead of driving with your elbows.

Using body momentum or leaning back, straining your lower spine.

Breathing

Exhale as you pull the bar up along your body; inhale as you lower it down smoothly.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.