Videos
Instructions
- Stand upright facing the low pulley machine with feet shoulder-width apart.
- Grip the straight bar with both hands, palms facing your body.
- Start with arms extended downward, keeping a slight bend in the elbows.
- Pull the bar upward close to your body, leading with the elbows.
- Raise the bar until elbows are at shoulder height, then pause.
- Lower the bar slowly back to the starting position in a controlled motion.
Technical Tips
- Keep elbows higher than wrists during the lift.
- Avoid shrugging the shoulders excessively.
- Maintain a straight back and stable stance.
- Do not jerk the weight; use smooth, controlled motion.
Breathing Tips
- Inhale before lifting the weight.
- Exhale slowly as you pull the bar upwards.
- Inhale again as you return to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Neck or cervical spine issues
What muscles do low pulley upright rows work?
Low pulley upright rows primarily work the shoulders and traps, while also engaging the side deltoids, front deltoids, and forearms for secondary support.
Is the cable upright row better than the barbell version?
The cable upright row offers smoother resistance and less joint strain, making it a better option for those seeking consistent tension and reduced injury risk.
How high should I lift in a cable upright row?
Lift the bar until your elbows are level with or just above your shoulders to ensure proper activation without risking shoulder impingement.
Can beginners do the low pulley upright row?
While generally more suitable for intermediate levels, beginners can perform the low pulley upright row with light weight and proper form supervision.
Why does my shoulder hurt during upright rows?
Shoulder pain during upright rows may indicate improper form or underlying joint issues; consider limiting the range of motion or consulting a professional.
The low pulley upright row is a powerful cable-based exercise designed to develop the upper body, with a primary focus on the shoulders and trapezius muscles. Utilizing a low pulley machine, this movement provides consistent resistance throughout the entire range of motion, enhancing muscular engagement and control. Ideal for intermediate trainees, it helps improve shoulder definition, posture, and pulling strength. This upright row variation reduces joint stress compared to free weight alternatives, making it a safer choice for individuals looking to target their upper body without excessive strain on the shoulder joints. The movement is especially beneficial in developing balanced deltoid and trapezius musculature, critical for aesthetic and functional upper body performance. It also contributes to improved shoulder stability, which supports other compound lifts and athletic activities. Whether integrated into bodybuilding routines or general fitness training, the low pulley upright row stands out as an effective upper-body strengthening tool.