# Cable Lying Upright Row (Sz Bar) - Canonical: https://fitwill.app/exercise/9492/cable-lying-upright-row-sz-bar/ - Media ID: 9492 - Primary muscle: Shoulders - Body part: Shoulders - Equipment: Cable Machine - Video: https://fitwill.app/videos/9492/cable-lying-upright-row-sz-bar.mp4 ## Description The Cable Lying Upright Row (Sz Bar) is a shoulder-dominant pulling exercise performed face-up on a flat bench with a straight bar attachment connected to a low pulley. Instead of standing and rowing the bar toward your chin, you lie back so the cable runs over and behind your head, then pull the bar from hip level up along the front of your torso until it reaches your upper chest. Lying down changes the feel of the movement noticeably: your torso is supported, momentum is largely removed from the equation, and the resistance pulls at a slightly different angle than the standing version. This exercise primarily works the side delts, with strong assistance from the upper traps as the shoulder girdle rises at the top of the pull. The biceps and forearms contribute as secondary movers, and the muscles that stabilize the shoulder blades stay busy throughout. Because the cable provides constant tension in both directions, the delts stay loaded even at the bottom, where a free-weight barbell would let the pull go slack. The lying setup suits lifters who want a strict upright row without using body english. When you stand, it is easy to swing the torso or heave the bar with the lower back; flat on a bench, that option disappears, so the shoulder and trap muscles have to do the work. It can be a useful variation for people building shoulder width, for those who find the standing barbell version aggravates their lower back, or for anyone who wants a controlled, cable-based pulling option on a shoulder day. Setup matters here because the cable path and your bench position determine whether the resistance feels smooth or awkward. Position the bench far enough from the pulley that the cable clears your face and neck, and keep your head resting on the bench rather than lifted forward. The grip should be overhand and a bit narrower than shoulder width; going too narrow forces the wrists into a cramped angle at the top and can pinch the shoulders. To execute the pull well, think of leading with your elbows rather than your hands. Draw the bar up along a straight line over the front of your body toward your upper chest, letting the elbows flare out and up until they are level with or above the bar. Pause briefly, then lower the bar under control back toward your hips. Keep the range honest: pulling the bar all the way to the chin with heavy weight is a common way to irritate the shoulder joints, so most lifters do better stopping once the elbows reach their highest comfortable point. In practice, this movement fits best as a secondary shoulder exercise after presses, typically for moderate weights and higher repetitions. It pairs naturally with lateral raises and face pulls, and the bench-and-cable setup makes it easy to change loads quickly between sets. ## Instructions 1. Place a flat bench a few feet in front of a cable machine and attach a straight bar to the low pulley, then select your weight on the stack. 2. Lie back on the bench with your head nearest the machine so the cable runs over and behind your head, and confirm the cable clears your face and neck. 3. Grip the bar with an overhand grip slightly narrower than shoulder width, arms extended toward your hips so the cable is taut and the bar sits just above your upper thighs. 4. Plant your feet flat on the floor on either side of the bench, brace your abdominal muscles, and let the back of your head rest on the bench. 5. Exhale and pull the bar straight up along the front of your torso toward your upper chest, driving your elbows up and out to the sides so they lead the movement. 6. Continue until the bar reaches your upper chest or lower chin and your elbows are above wrist height, then hold that top position for a beat. 7. Inhale and lower the bar slowly back down along the same path until your arms are fully extended and the cable is still under tension. 8. Complete all repetitions with smooth, continuous pulls, then rack the bar on your thighs or sit up carefully and set it down before releasing your grip. ## Tips & Tricks - If your wrists bend sharply backward at the top, widen your grip slightly; a grip narrower than the shoulders is enough, but wrapping the hands too close cranks the wrists into an uncomfortable angle. - Lead with the elbows, not the hands. Pulling with straight, low elbows turns the movement into a biceps curl across the torso instead of a shoulder and trap row. - Stop the pull at upper chest height rather than forcing the bar to the chin. The extra inch at the top comes mostly from shrugging under load and offers little benefit for the risk. - Keep your head on the bench. Craning forward to watch the bar shortens the pulling path and strains the neck as the weight moves toward your face. - Do not let the bar drift away from your body mid-rep. If the bar arcs outward, the cable angle shifts and the delts lose tension, so track it in a straight line over your sternum. - Choose a lighter load than you would use for a standing upright row. The bench removes any chance to swing, so the target muscles get no help and the weight will feel heavier at the same number. - Avoid bouncing out of the bottom. Let the bar descend fully until the arms are extended, pause for a split second, then start the next pull from a still position. - Check the cable clearance before your first rep. If the pulley or cable drags across your forehead or chin, slide the bench a little further from the machine until the line is clean. - Keep some tension in your grip throughout the set. Opening the fingers at the bottom of a lying pull with a bar over your face is a habit worth breaking early. ## Frequently Asked Questions ### What muscles does the Cable Lying Upright Row (Sz Bar) work? The side delts do most of the pulling, with the upper traps contributing heavily as the shoulders rise at the top. The biceps and forearms assist, and the muscles around the shoulder blades stabilize throughout. ### Why perform the upright row lying on a bench instead of standing? Lying down supports the torso and removes momentum, so you cannot swing or heave the bar with your lower back. It also lets the cable pull at a slightly flatter angle, which many lifters find smoother on the shoulders than the standing barbell version. ### How wide should my grip be on the straight bar? Use an overhand grip slightly narrower than shoulder width. Going much narrower forces the wrists into a cramped position at the top and can compress the shoulder joints. ### How high should I pull the bar? Pull to upper chest height or just below the chin, stopping where your elbows reach their highest comfortable point. Forcing the bar higher adds stress to the shoulder joints without meaningful extra muscle work. ### Is the Cable Lying Upright Row (Sz Bar) suitable for beginners? Yes, with a light weight, because the bench makes the movement strict and easy to control. Beginners should master the elbow-led pull with modest loads before adding weight. ### The cable keeps brushing my face. How do I fix that? Move the bench slightly further from the pulley so the cable runs over your head with clearance, and keep your head resting on the bench instead of lifting it. A small change in bench position usually solves the problem entirely. ### What is the most common mistake with this exercise? Pulling with the hands and low elbows so the bar travels up like a curl across the stomach instead of along the chest. Focus on driving the elbows up and outward and the path will correct itself. ### What can I substitute if I do not have a cable machine and bench together? A standing cable upright row with a straight bar, a Smith machine upright row, or a barbell upright row cover similar ground. If shoulder discomfort is the issue, dumbbell lateral raises and face pulls are gentler alternatives that hit the side delts and upper back. ### Is this exercise safe for people with shoulder problems? Upright row variations can bother sensitive shoulders, especially at the very top of the pull. If you have a known shoulder issue or feel pinching during the movement, shorten the range, lighten the load, or choose a different pulling exercise, and check with a qualified professional if pain persists. ### How should I breathe during the Cable Lying Upright Row (Sz Bar)? Exhale as you pull the bar up toward your chest and inhale as you lower it back toward your hips. Keep the breathing steady rather than holding your breath rep to rep.