Cable Upright Row

Grip the cable bar at shoulder width or slightly wider. Stand tall with your chest lifted and shoulders down. Because the cable keeps tension throughout, even a small swing shows up, so lock in your torso from the start.

Pull the bar close to your body by driving your elbows upward, with your elbows rising before your hands. Keep your elbows moving out and up so the side delts and traps do the work.

Pause briefly at a shoulder-friendly height, then slowly lower the bar. Keep your shoulders down as you return so your shoulders and traps stay under tension longer.

Focus on the side delts and traps contracting together. If it feels like your hands are pulling the bar up, reset and lead with your elbows.

Bending your wrists or pulling too high can make the front of your shoulder uncomfortable. Bouncing your body removes the cable's advantage, so prioritize control over height.

Exhale as you lift and inhale as you lower. Keep breathing even through this short movement to maintain a steady tempo.

A grip that is not too narrow is more comfortable for your wrists and shoulders. With a light weight, a 1-second top pause and 2-second lowering make the target easier to find.