Lying Cable Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Cable Upright Row is a strength exercise primarily targeting the trapezius (traps) muscles with secondary activation of the biceps. To perform this exercise, you lie on your back on a bench or the floor, gripping a cable attachment set at the low pulley of a cable machine. By pulling the cable attachment upward towards your chest while keeping your arms straight, you engage your traps and biceps. This variation of the upright row isolates the upper back and shoulders more effectively than standing versions, reducing stress on the lower back and helping focus on muscle contraction. It requires a cable machine for resistance, making it a versatile addition to your workout routine.
How to Perform
Set up the cable machine: Attach a straight bar to the low pulley on the cable machine. Adjust the weight on the machine to your desired resistance.
Position yourself: Lie down on your back, facing the machine, and place your feet about shoulder-width apart. To maintain stability, press your feet against the base of the machine or the floor.
Grip the bar: Reach up and grasp the straight bar with an overhand grip (palms facing down), ensuring your hands are positioned just inside shoulder width. The bar should rest on your thighs, and there should be a slight bend in your elbows. This is your starting position.
Lift the bar: Engage your core and, keeping your back straight, begin to pull the bar upwards. Ensure the bar stays close to your body as you lift, aiming to bring it up to chest height or just below the chin. Focus on squeezing the upper back and traps as you lift the weight.
Pause and lower: Once the bar reaches the top of the movement, pause briefly to feel the contraction, then slowly lower the bar back to the starting position, maintaining control throughout the movement.
Repeat: Perform the desired number of repetitions, ensuring proper form and controlled movement for each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Elbow positioning: Ensure that your elbows remain above your forearms throughout the movement. The focus should be on driving the motion with your elbows, not your hands or forearms.
Maintain stability: Keep your body steady and avoid any unnecessary shifting during the exercise. Do not lean forward when lowering the bar or arch your back when lifting it. Any body movement can make the exercise easier, reducing its effectiveness.
Concentrate at the top: At the peak of the lift, pause briefly and consciously contract your traps for a moment. This helps activate the muscles more fully.
Slow descent: To increase the intensity, lower the bar in a controlled, slow manner. This adds extra time under tension, which can lead to greater muscle activation and improved strength.
How Not to Perform
Avoid using momentum: Do not swing or jerk your body to lift the weight. Let your traps do the work instead of using body movement to complete the lift. This prevents wasting energy and ensures the focus stays on the targeted muscles.
Don’t arch your back: Keep your back straight and stable throughout the exercise. Avoid leaning backward or hyperextending your spine, as this can cause strain and shift the focus away from your traps, potentially leading to injury.
Don’t let your elbows drop: Keep your elbows higher than your forearms during the movement. If your elbows drop, the biceps and other muscles take over, reducing the effectiveness of the exercise on the traps.
Don’t use excessive weight: Using too much weight can compromise your form and lead to using momentum or improper movement patterns. Choose a weight that allows you to perform the exercise with proper form, focusing on controlled motion.
Avoid letting your shoulders shrug: Do not let your shoulders raise towards your ears while lifting the bar. Keep the movement controlled and focus on activating the traps rather than letting the shoulders take over the movement.
Don’t overextend your neck: Keep your neck in a neutral position throughout the exercise. Avoid straining your neck by looking up or craning it forward, as this can cause unnecessary tension and injury.
Don’t rush the lowering phase: Lower the bar slowly and with control to ensure maximum muscle engagement. If you let the bar drop too quickly, it reduces the time under tension, which can hinder muscle growth and strength development.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
