Upright Cable Row

This move is like a bear hauling a picnic basket straight up the den door. The cable keeps steady tension while your shoulders and upper back do most of the work, with your arms helping guide the pull.

Instructions

1. Stand facing the cable with feet hip-width apart.
2. Grab the handle with both hands overhand.
3. Hold your chest tall and arms straight down.
4. Pull the handle up close to your body.
5. Lift elbows higher than your hands at the top.
6. Lower the handle slowly to the start.

Benefits

• Builds stronger shoulders for lifting tasks.
• Improves upper back strength.
• Adds shape to shoulders and upper back.
• Trains controlled pulling strength.
• Works multiple upper-body muscles together.

Key Points

• Keep the handle close to your body.
• Lead with your elbows.
• Stand tall through the whole move.
• Use a smooth, controlled pull.
• Lower with control each rep.

Common Mistakes

• Shrugging shoulders to the ears
• Swinging the weight up
• Pulling with bent wrists
• Leaning back during the pull
• Dropping the weight too fast