Cable Upper Row

Sit with your feet on the footplate, grab the handle, and extend your arms forward at shoulder height. Keep your chest up and shoulders away from your ears, with your elbows pointing out to the sides.

Raise your elbows to shoulder height and flare them out as you pull the handle toward your upper chest. Squeezing your shoulder blades together as your elbows pass behind your torso strongly engages your upper back and rear shoulders.

Pause briefly at the top, then slowly extend your arms forward while keeping your elbows high. Control the end range as your shoulder blades spread and your upper back lengthens.

Because your elbows stay high, the target feeling is between your shoulder blades and at the back of your shoulders rather than in your lats. If you find yourself pulling toward your stomach like a regular seated row, check your elbow height first.

Shrugging as you pull overloads the upper traps along your neck. If heavy weight makes your elbows drift down, it becomes a regular row, so pick a load that lets you keep them high.

Exhale as you pull and inhale as you extend your arms. Short, steady breaths make it easier to time the shoulder blade squeeze at the top.

Practice light reps with a 1 to 2 second pause at the top first to find your upper back connection quickly. Instead of pulling with your hands, imagine pushing the wall behind you with your elbows.