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Cable Upper Row

Cable Upper Row

The Cable Upper Row is a powerhouse exercise that primarily targets the muscles in the upper back and shoulders. This exercise is a fantastic way to build strength and definition in your back while improving posture and stability. To perform the Cable Upper Row, you'll need access to a cable machine with an adjustable pulley. Begin by standing in front of the machine with your feet shoulder-width apart and knees slightly bent. Grasp the handles or attachments with an overhand grip, palms facing downwards. Keep your core engaged and chest lifted as you pull the handles towards your upper body. Focus on squeezing your shoulder blades together and initiating the movement from your back muscles rather than your arms. Exhale as you pull the handles towards you, then inhale as you slowly return to the starting position, maintaining control throughout the entire range of motion. Remember to keep your posture upright, avoiding any excessive leaning or swaying. Adjust the weight and cable height to a level that challenges your muscles but still allows you to maintain proper form. Incorporating the Cable Upper Row into your workout routine can help you develop a stronger and more balanced upper body. Don't forget to warm up before attempting any exercise and always listen to your body, making adjustments as needed.

Instructions

  • Stand facing a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Hold the handle attachment with an overhand grip, palms facing down.
  • Keep your back straight, engage your core, and maintain a slight bend in your elbows throughout the exercise.
  • Begin the movement by pulling the handle towards your upper abdomen, squeezing your shoulder blades together.
  • Pause for a moment and then slowly return to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Focus on keeping your shoulders down and avoiding any shrugging or excessive tension in your neck.
  • To increase the difficulty of the exercise, you can add more weight or perform the exercise unilaterally.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise
  • Focus on squeezing your shoulder blades together at the top of the movement
  • Engage your back muscles by pulling your elbows back and down towards your waist
  • Gradually increase the weight to continue challenging your muscles
  • Include both unilateral and bilateral variations of the cable upper row in your routine
  • Don't rush the movement - perform the exercise in a controlled and deliberate manner
  • Ensure that your shoulders are relaxed and not hunched up towards your ears
  • Incorporate a variety of grips (overhand, underhand, neutral) to target different areas of your back
  • Remember to breathe consistently throughout the exercise
  • Include the cable upper row as part of a well-rounded back workout

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