Upright Cable Row

Youtube video of it being performedhttps://www.youtube.com/watch?v=08rSGGhk8Wk

Hey everyone, I wanted to keep it simple today since I got home fairly late in the evening and had to get other things finished up, blah! Anywho, I went to the gym today and of course I wanted to speak on another exercise that I enjoy doing when I am doing upper body day! Today we will discuss the Upright Cable Row, many of you have either done this yourself or have watched someone perform this exercise and it isn’t strictly for cables, it can be done using other means of equipment as well (we will go into that). I adore this exercise of no other reason than it is easy and does a whole lot. This exercise doesn’t require a huge amount of weight and doesn’t require a whole lot of steps. I provided a video up top for some of you who may need direction, of course it isn’t of my pretty face. LOL. Sorry, I am working on doing that, in the meantime, I trust these guys.  For starters I do these more often than not at the gym, like today, I lifted 25-30 lb and did about 8 reps and went for time and not sets this time. I did it for about 10 minutes with a 30sec- 1 minute break between sets. I could have went heavier but I was content with my weight and stayed in proper form and technique (if you notice your form or technique is fading, then time to re-evaluate the load).  


How to do this, step by step:

  1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated 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 (starting position).
  2. Use your side shoulders to lift the cable bar as your exhale.  The bar should be close to your body as you move it up.  Continue to lift it until it nearly touches your chin.  The elbows should drive the motion as you lift the bar.  
  3. Lower the bar back down slowly to the starting position, Inhale as your perform this portion of the movement. 
  4. Repeat for the recommended amount of repetitions.

Equipment you can choose to use:

  • Barbell
  • Dumbbells
  • Cables
  • the smith machine
  • kettlebells 

Body it works on: 

  • Traps
  • shoulders
  • biceps

I hope all of your will give this a go, as it is a good beginner exercise and really strengthens those muscles! 


Your fitness blogger,

Shay-lon xoxo


Published by fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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