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Upright Row (Cable)

The cable upright row targets the shoulders and upper back. Using a cable machine provides constant tension, enhancing muscle activation and growth in the deltoids and traps.

Primary Muscle Group
Type of Weight

Shoulders

Cable

1. Setup: Attach a straight bar to a low pulley on a cable machine. Stand with your feet shoulder-width apart, facing the machine.
2. Grip: Grasp the bar with an overhand grip, hands shoulder-width apart.
3. Starting Position: Stand upright, engage your core, and keep your elbows close to your sides with arms fully extended.
4. Execution: Pull the bar upwards towards your chin by bending your elbows, keeping the bar close to your body.
5. Return: Slowly lower the bar back to the starting position, fully extending your arms. Repeat for the desired number of reps.

Diagram of the muscles activated:

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