Standing Cable Upright Row
Differentiation: Mechanics
This variation of a standing row is unique. Here is how: you set the pulley at its lowest setting. This setting offers a large range of motion | that engages your middle deltoids. Engaging these muscles increases their strength. This movement also engages and strengthens your trapezius muscles, | because they are the muscle group that moves the weight at the start.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting, closest to the floor.
3) Obtain a [straight] bar attachment.
4) Clip a bar attachment onto the pulley hook.
5) Stand facing the pulley cable.
6) Place your feet shoulder-width apart for stability.
7) Reach down and grasp the bar with your hands shoulder-width apart - with your palms facing you.
8) Hold the bar at waist level.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while lifting the bar upward.
3) ...until the bar is level with your chest.
4) Once the bar is level with your chest...
5) Hold this position for a count of one second.
6) Then, inhale while slowly allowing the bar to retract downward
7) ...until the bar reaches waist level.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows higher than your forearms during the lift.
Your elbows should flare up and out as you pull.
Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.
Don't swing your body back in an attempt to move the weight.|Keep your head and back as straight as possible.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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