Upright Row - Machine

Other types of Upright Row: Free Weight Resistance Tube Stability Ball

  • Attach a single handle to the cable. Hold it in one hand. With the cable to your side, stand with your knees slightly bent, engage your abs, and slightly retract your scapulae.

  • Lift your arm to shoulder height, keeping your shoulders down. Pause, then lower to starting position and repeat.

  • Shoulders 

  • Lateral and anterior deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps brachii, Middle and lower trapezius, Serratus anterior, Infraspinatus, Teres minor

  • TIP: Keep your wrists neutral which will keep them directly below your armpits and will bring your thumbs towards your chin as you lift your elbows, rather than keeping your thumbs parallel to each other.

Variations for Upright Row

  • Lateral Deltoid Raise

    This can be done with one or two arms and the resistance can be adjusted quickly on the cables.


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