Cable Straight-bar Upright Row is an exercise that isolates to strengthen the traps and medial deltoids. It might not be suitable for every lifter based on the health status of their shoulders and history of injuries. It is typically used with moderate-to-high reps like 8-12 reps per set, or more, in conjunction with an upper-body workout or a shoulder-focused one.

Cable Straight-bar Upright Row is an alternative to the upright row and is an exercise that can be used to build muscles in the traps and shoulders.

Utilizing the cable pulley device is advantageous as it keeps continuous tension to the targeted muscles when it moves the load throughout the motion range.

Some individuals prefer to avoid the Cable Straight-bar Upright Row because it may cause some amount of shoulder impingement or shoulder pain. Try it out for yourself to determine whether this is a move that you must be avoiding.

Instructions for Cable Straight-bar Upright Row

  • Grab a straight cable that is attached to a pulley low with an elongated (palms in front of your legs) grip that is slightly smaller than the shoulder width. The bar should rest on your legs. The arm should extend, with an incline at the elbows, and your rear should lie straight. This is the starting point.
  • Use your shoulders on the side to raise the bar when you exhale. Bar should sit near your body as you lift it upwards. Keep lifting it until it is close to your cheeks. Tips: Your elbows should control the movement. As you raise the bar, you should make sure that your elbows never be lower than your forearms. Keep your torso still and stop for a moment at the highest point of the exercise.
  • Lower the bar slowly until it is back to its starting position. Inhale during this section of the move.
  • Repeat until you reach the recommended number of repetitions.
  • Beware: Be very careful when deciding how much weight you put on during this exercise. Being overweight can lead to poor form, which could result in shoulder injuries. I’ve seen this happen numerous times, so avoid doing jerking, swinging, or cheating. Additionally, if you have shoulder issues You may want to avoid straight rows and replace them with any form of lateral raises.
  • variations: This exercise can also be done with a straight or an e-z bar. Another option is to utilize dumbbells, but this exercise is best left to the most skilled people who have a good understanding of correct execution.

Additional Information

  • Strikes several upper-body muscles in one move
  • The cable maintains tension on the targeted muscles.
  • It is possible to do this with varying grip widths, based on shoulder acuity
  • In case the bar straight variation of this exercise is causing discomfort to your shoulders or wrists you might want to consider rope as a tie-down point. This will help reduce the stress.
  • Maintain the elbows at a high level, but don’t let the arm’s upper part extend beyond parallel, as this could increase the chance of impingement.
  • If you are experiencing discomfort in your shoulders during your exercise, it might be a matter of gentle pressure on the traps to raise the shoulders and release subacromial space.
  • Do not allow your back to arrear when you lift the cable Don’t let weight to influence your body’s movements.
  • Any extra momentum utilized during the exercise could shift the burden onto other muscles that compensate, so make sure to avoid excessive movement whenever you can.
  • When you raise your elbows upwards, make sure that your head isn’t tilted forward.

Alternates of Cable Straight-bar Upright Row

Cable Straight-bar Upright Row

Also, check Barbell Behind-the-back Shrug

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