Cable Upright Row
enums.exercise_tag.STRENGTHenums.exercise_tag.PULL
exercise_detail.body_part: enums.body_part.SHOULDERS
exercise_detail.description
The Cable Narrow Grip Upright Row is a compound exercise targeting the shoulders and upper trapezius muscles. It involves pulling a cable attachment vertically along the body while maintaining a narrow grip, emphasizing the deltoids and traps.
exercise_detail.how_to_perform
- Attach a straight bar or narrow grip handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Grasp the handle with an overhand grip, hands close together, and let the arms hang straight down.
- Engage your core and keep your back straight throughout the movement.
- Pull the handle upward along your body, leading with your elbows until they are at shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Slowly lower the handle back to the starting position with control.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Keep your elbows higher than your wrists throughout the movement to maximize shoulder engagement.
- Avoid swinging or using momentum; focus on controlled movements to effectively target the muscles.
- Maintain a neutral spine and engage your core to prevent lower back strain.
- Start with a lighter weight to perfect your form before increasing resistance.
- Exhale as you lift the handle and inhale as you lower it back down.
exercise_detail.common_mistakes
- Gripping the bar too narrowly, causing excessive internal shoulder rotation.
- Pulling the bar too high, leading to shoulder impingement risk.
- Using momentum by swinging the body, reducing muscle engagement.
- Allowing the wrists to bend excessively, causing strain.
- Standing too far from the cable machine, altering the movement path.
- Shrugging the shoulders excessively, overemphasizing the traps.
- Not keeping the elbows above the wrists, reducing effectiveness.
- Rounding the back, compromising spinal alignment.
- Using too much weight, leading to form breakdown.
- Neglecting to engage the core, resulting in instability.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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