Upright row with cable (wide grip)
The cable upright row is an effective exercise for targeting the shoulders and upper back. It primarily activates the deltoids, trapezius, and rhomboids, enhancing shoulder stability and strength. Athletes benefit from this exercise through improved upper body power and posture. The controlled motion of the cable machine minimizes risk of injury while allowing for consistent resistance, making it ideal for athletes seeking balanced muscle development and enhanced performance in overhead and pulling activities.
| Primary muscle group: | Back |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
33kg
Avg. weight
74lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Attach a straight bar to a low cable pulley.
- 2Grasp the bar using a shoulder-width or wider overhand grip.
- 3Stand close to the pulley with your body upright, shoulders pulled back, and chest pushed out.
- 4Exhale as you pull the bar up the front of your body until it reaches the level of your lower or middle chest. Avoid pulling the bar up any higher.
- 5Hold the position for a count of two.
- 6Inhale as you lower the bar back to the starting position.
- 7Repeat the motion for the desired number of repetitions.
Tips & Tricks
Optimal Grip Width: Ensure that your hands are placed wider than shoulder-width apart on the bar. This helps target the lateral deltoids more effectively.
Controlled Movement: Focus on a smooth and controlled motion throughout the exercise. Avoid jerking the cable, which can lead to injury and reduce the effectiveness of the exercise.
Elbow Position: Keep your elbows higher than your wrists as you lift the bar. This helps to fully engage your shoulder muscles.
Core Engagement: Engage your core muscles to maintain stability and support your lower back. This will prevent unnecessary strain and promote better posture.
Breath Control: Exhale as you pull the cable upward and inhale as you lower it back down. Proper breathing helps maintain rhythm and control.
Avoid Excessive Weight: Start with a moderate weight that allows you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
Posture Alignment: Keep your back straight and shoulders level. Avoid leaning forward or backward during the lift.
Warm-Up and Stretch: Prior to performing the exercise, ensure your shoulders are adequately warmed up with some dynamic stretches or light exercises to prevent injury.
Mind-Muscle Connection: Focus on engaging the shoulder muscles throughout the movement. Visualize your deltoids working as you lift the weight.
Safety First: If at any point you feel pain or discomfort beyond the usual muscle fatigue, stop the exercise immediately and reassess your form.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
