Upright Cable Row
Upright Cable Row is a compound strength exercise using cable that trains the traps.
StrengthCableIntermediateCompoundPull
Primary muscles: Traps
Secondary muscles: Shoulders
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Upright Cable Row from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Traps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
