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Illustration of the Cable Upright Row: Constant tension - pull to the sternum, resist all the way down.
compound · Vertical Push

Cable Upright Row

Cable Upright Row is a compound vertical push movement for shoulders, using Single Cable Column and Straight Bar Attachment. It also works traps and biceps. 3 sets of 12-15, 1 min rest.

Primary muscle
Shoulders
Equipment
Single Cable Column and Straight Bar Attachment
Difficulty
Beginner
Sets and reps
3 × 12-15
Rest
60s
Force
pull

How to do it

  1. 1
    Set up

    Low pulley with a straight bar, standing a step back from the stack.

  2. 2
    The cue that matters

    Constant tension - pull to the sternum, resist all the way down.

  3. 3
    Work it

    3 sets of 12-15, resting about 1 minute between them.

Muscles worked

Shoulders does most of the work. Traps and biceps take the rest.

Shoulders exercisestrapsbiceps