Cable One-Arm Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One-Arm Upright Row is an isolation exercise primarily targeting the traps (trapezius) while also engaging the shoulders as a secondary muscle group. Performed using a cable machine, the exercise involves pulling a cable upward with one arm, leading with the elbow to lift the weight toward the chin. This movement focuses on building strength and definition in the upper back and shoulders, promoting better posture and muscle balance. The exercise is effective for isolating the traps, especially when performed unilaterally, allowing for a more concentrated effort on each side of the body.
How to Perform
Start by standing beside the cable machine, facing forward. Attach a stirrup handle to the low pulley.
With an overhand grip, grasp the stirrup handle in one hand.
Position the arm holding the stirrup so that it is close to the front of your body, and the cable is on the opposite side of the pulley.
For added stability, place your free hand on the side of the machine or a nearby support bar.
Begin the movement by pulling the stirrup handle upward, bringing your elbow to the front of your shoulder. Focus on leading the movement with your elbow to maximize engagement of the traps.
Allow your wrist to naturally flex as the handle moves upward.
Slowly lower the handle back to the starting position, maintaining control over the weight.
Repeat the movement for the desired number of reps, ensuring steady form and control throughout the exercise.
★ 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
Start by standing beside the cable machine with the cable at a low setting.
Use an overhand grip to hold the stirrup handle with one hand.
Position the arm holding the handle close to the body, with the elbow pointing down.
Keep your torso upright and avoid leaning or swaying.
Pull the handle upward, leading with your elbow and bringing it toward the front of your shoulder.
Allow the wrist to flex naturally as the handle is lifted.
Focus on isolating the traps, avoiding using momentum or swinging the body.
Lower the handle under control back to the starting position.
Repeat for the desired number of reps, keeping the movement smooth and controlled.
Maintain a stable core throughout the exercise to support proper posture.
How Not to Perform
Avoid using momentum: Do not jerk the weight or use any body swinging. This reduces the effectiveness of the exercise and increases the risk of injury.
Don’t overextend your range of motion: Do not pull the handle too high, past your shoulder level. Overextending can strain the shoulder joint.
Don’t shrug your shoulders: Keep your shoulders relaxed and focused on the traps. Shrugging can shift focus away from the target muscles and put strain on the neck.
Don’t arch your back: Avoid leaning back or arching your spine during the movement. This can cause unnecessary strain on your lower back.
Don’t twist your torso: Keep your torso stable and avoid twisting or rotating your body. Twisting reduces the isolation of the target muscles and engages unnecessary muscles.
Avoid letting your wrist bend excessively: While wrist flexion is natural, avoid excessive bending that could strain the wrist. Keep it in a neutral position as much as possible.
Don’t use too much weight: Start with a manageable weight to maintain control and proper form. Lifting too heavy can lead to poor technique and potential injury.
Avoid hyperextension of the elbow: Don’t lock your elbow at the top of the movement. This can place stress on the elbow joint and prevent full muscle engagement.
Don’t let the arm drift too far forward: Keep the movement in a controlled, vertical direction. Letting your arm drift forward too much shifts focus away from the traps and shoulders.
Don’t neglect core engagement: Failing to stabilize your core can result in poor posture and instability during the exercise, reducing efficiency and increasing the risk of injury.
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.
