Upright Cable Row Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Upright cable row focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How long or how many reps is enough?
Stop when you can’t keep alignment. Quality beats duration—shorter sets with perfect form are more effective than long shaky holds. Think of it as rowing done with repeatable, clean reps.
What’s a common form error with this movement?
Letting the hips drift or the ribs flare. Keep everything stacked so the core does the stabilizing. Think of it as rowing done with repeatable, clean reps.
When should I place this in my workout?
It works well in a warm-up for activation or at the end for focused core work. Keep the effort controlled, not maxed out.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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