Cable Lying Upright Row
Description
The cable lying upright row is performed lying on your back on the floor with cables attached to a low pulley below your feet. Pulling the handle up from your hips toward your chin trains the shoulders and traps. The lying position changes the angle of pull and reduces the shoulder strain associated with standing upright rows.
Muscle Group
Equipment Required
Cable Lying Upright Row Instructions
- Set a cable to the lowest pulley with a single bar or rope attachment.
- Lie on your back on the floor with feet toward the cable.
- Grip the bar with both hands at thigh level with arms extended.
- Brace your core and press your back to the floor.
- Pull the bar up toward your chin by leading with the elbows.
- Lift your elbows out to the sides as the bar travels up.
- Continue until the bar reaches chest level.
- Slowly lower the bar back down with control.
Cable Lying Upright Row Form & Visual
Cable Lying Upright Row Benefits
- Shoulder-friendlier than standing upright rows
- Constant cable tension through the range
- Lying position eliminates body english
- Builds shoulder and trap strength
- Different angle than standing variations
- Useful for breaking through shoulder plateaus
Cable Lying Upright Row Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (upper)
- Brachialis
Cable Lying Upright Row Variations & Alternatives
- Cable Upright Row
- Barbell Upright Row
- Dumbbell Upright Row
- Lateral Raise
