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Cable Lying Upright Row

Cable Lying Upright Row

The Cable Lying Upright Row is an effective exercise that primarily targets the muscles in your shoulders and upper back. It can be performed using a cable machine, making it a great exercise for anyone looking to build strength and definition in their upper body. By lying down and using the cable machine, this exercise minimizes strain on your lower back and provides a stable base for performing the movement. The main muscles worked during the Cable Lying Upright Row are the deltoids (shoulders), trapezius (upper back), and the rhomboids (muscles between your shoulder blades). Additionally, this exercise also engages your biceps as secondary muscles, helping you achieve well-rounded upper body development. The Cable Lying Upright Row is an excellent choice for individuals who prefer low-impact exercises or want to avoid standing variations of the upright row. It allows you to focus solely on the targeted muscles without worrying about balance or stability. To get the most out of the Cable Lying Upright Row, it's important to maintain proper form and avoid excessive weight. Start with a weight that allows you to perform the exercise with controlled movements and good technique. Gradually increase the weight as your strength improves. Remember to breathe throughout the exercise, focusing on exhaling during the lifting phase and inhaling during the lowering phase. Incorporate the Cable Lying Upright Row into your upper body routine to help strengthen your shoulder and back muscles, improve posture, and enhance overall upper body aesthetics. As with any exercise, always listen to your body and modify or discontinue if you experience any pain or discomfort. Remember to consult with a fitness professional to ensure the exercise is suitable for your individual needs and goals.


  • Start by lying on your back on a flat bench, facing up.
  • Extend your arms forward and grasp the cable attachment with a pronated grip, slightly wider than shoulder-width apart.
  • Keep your elbows slightly bent and maintain a slight bend in your knees throughout the exercise.
  • Take a deep breath in and initiate the movement by pulling the cable attachment towards your chest, leading with your elbows.
  • Continue pulling until your hands reach the sides of your chest, squeezing your shoulder blades together in the process.
  • Hold the contracted position for a brief pause, focusing on engaging your upper back muscles.
  • Exhale and slowly lower the cable attachment to the starting position, maintaining control throughout the descent.
  • Repeat for the desired number of repetitions.
  • Remember to keep your core engaged, maintain proper form, and avoid excessive swinging or use of momentum.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize its effectiveness.
  • Engage your core muscles by keeping your abs tight and shoulders back.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you become stronger.
  • Control the movement by raising the cables slowly and lowering them back down in a controlled manner.
  • Avoid using momentum or swinging your body during the exercise.
  • Breathe naturally throughout the movement, exhaling as you lift the cables and inhaling as you lower them.
  • Ensure that your wrists stay straight and shoulders stay relaxed throughout the exercise to prevent any unnecessary strain.
  • Consider using a mirror to check your form and make adjustments if needed.
  • Add variety to your workout routine by incorporating different grips or hand positions to target different muscles.
  • Listen to your body and use appropriate weights and resistance that challenge you without causing pain or discomfort.

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