CABLE UPRIGHT ROW

Muscles Trained :
Trapezius, Middle Deltoid, Anterior Deltoid, Posterior Deltoid, Biceps, and Forearms

Joint Actions :
Shoulder Abduction, Elbow Extension

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent) to take pressure off lower back.
2. Grasp cable with pronated (overhand) grip with hands 1-2 inches apart.
3. Place body perpendicular to the cable.
4. Let bar hang down in front of the body.
5. To begin the movement, raise the bar straight upwards toward the chin.
6. Exhale throughout upward movement phase.
7. Continue to raise the bar until the forearms are parallel to the floor and lying across the top of the bar.
8. Lower the bar slowly, extending (straightening) the arms until the bar reaches the starting position.
9. Inhale throughout the downward movement phase.
10. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Allowing hyperextension (arching) of the back during the upward movement phase.
2. Lowering the bar before the elbows are parallel with the floor.
3. Holding the bar too far from the body during the upward movement phase.

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