How to do the Cable Upright Row
- Stand facing the cable machine with a handle attached, arms hanging forward.
- Pull the handle straight up close to your body, lifting with your elbows, not your wrists.
- Stop when your elbows reach shoulder height, then slowly lower the handle.
- Return to the starting position to complete one repetition of this exercise.
Full technique — 6 steps
- Attach a straight bar or rope to the low pulley and stand tall facing the machine.
- Grip the handle with hands close to shoulder width and let it hang in front of your thighs.
- Set your torso upright, keep wrists neutral, and start with elbows slightly bent.
- Pull the handle straight up close to your body by driving your elbows upward.
- Raise until your elbows reach about shoulder height without forcing extra range.
- Lower the handle back down along the same path until your arms are extended at the bottom.
Common mistakes
- Yanking the weight with torso swing
- Pulling elbows far above shoulders
- Letting the handle drift forward
- Curling the weight with biceps
Form cues
- Drive elbows up
- Keep the handle close
- Stop at shoulder height
- Stand tall throughout
