Lying Cable Upright Row

Introduction

The Lying Cable Upright Row is a unique and effective exercise designed to target the deltoid muscles, particularly the lateral deltoids, as well as the trapezius and upper back muscles. By performing this movement in a lying position, you can minimize the involvement of the lower back and core, allowing for a more isolated and focused contraction of the target muscle groups. This variation also provides a constant tension throughout the range of motion, thanks to the cable apparatus, which can lead to enhanced muscle activation and hypertrophy. Ideal for both beginners and advanced lifters, the Lying Cable Upright Row is a valuable addition to any upper body workout routine aimed at building shoulder strength and size.

Execution

How to Perform the Lying Cable Upright Row

Setup

• Attach a straight bar to a low pulley cable machine.
• Lie down on your back on a flat bench positioned in front of the cable machine.
• Ensure your head is closest to the machine and your feet are flat on the floor for stability.
• Reach back and grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.

Execution

1. Start with your arms fully extended, holding the bar just above your thighs.
2. Inhale and brace your core.
3. Pull the bar upwards towards your chest, leading with your elbows. Keep the bar close to your body throughout the movement.
4. Continue to lift until your elbows are at shoulder height and the bar is near your upper chest.
5. Pause briefly at the top of the movement, squeezing your shoulder muscles.
6. Exhale and slowly lower the bar back to the starting position, fully extending your arms.

Finishing

• After completing your set, carefully release the bar back to the starting position.
• Stand up slowly from the bench to avoid any dizziness or imbalance.
• Ensure the area around the bench is clear of any obstacles before moving on to your next exercise.