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The
Upright Cable Row is one of my favorite
shoulder exercises because, if done properly, it really works out and
defines your shoulder muscles. Specifically, this exercise focuses on
your trapezius and medial/posterior deltoids shoulder muscle groups.
When done on a pulley machine,
this exercise effectively works out your shoulders on both the positive
and negative movements because of the constant resistance provided by
the cables.
How To Perform This
Exercise
Attach a short, straight bar to
the cable. Any straight bar will do, but I prefer to use the one that
is about shoulder-length!
Stand up straight, grasping the
bar somewhere around at the mid-point of the short bar or wherever it
feels more comfortable for you. I never grasp the bar at the end. I
usually grasp it somewhere in the middle from the mid-point of the bar
to the end of the bar. This is your starting position.
Now slowly pull the bar upwards
to your chin, keeping your elbows well-above your hands. Basically your
elbows now form a wide-V shape from your hands. This is the top of the
movement. Now slowly lower the bar back to the starting position.
Variations of this
Exercise
If you prefer, you can also do
this exercise using a straight barbell using the same type of
technique. I will sometimes use a barbell, but I prefer using the
pulley (cable) machine.
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