This exercise involves standing with a cable machine and pulling the cable up towards your chin, targeting the shoulders and upper back muscles. It can be done with various grips and attachments for added variety.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the shoulders, specifically the deltoids and traps
- Improves posture and upper body strength
- Can be modified to target different areas of the shoulders by adjusting grip width and hand placement
- Allows for a greater range of motion compared to traditional upright rows with dumbbells
- Engages the core and stabilizer muscles for added balance and coordination
How to perform
- Stand with your feet shoulder-width apart and hold a cable with both hands, palms facing your body.
- Keep your elbows close to your body and slowly lift the cable towards your chin, leading with your elbows.
- Pause at the top of the movement and squeeze your shoulder blades together.
- Lower the cable back down to the starting position and repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Shoulder
Primary
Back
Primary
Biceps
Primary
Forearms
Primary