Videos
Instructions
- Lie flat on the floor facing a low pulley cable machine with your feet pointing toward the stack.
- Grab the bar attachment with a narrow overhand grip, arms fully extended.
- Pull the bar toward your upper chest by raising your elbows upward and outward.
- Pause briefly at the top of the movement with elbows higher than your hands.
- Lower the bar back to the starting position in a controlled motion and repeat.
Technical Tips
- Focus on lifting with your elbows, not your hands.
- Keep your back flat and core engaged throughout the movement.
- Avoid shrugging your shoulders during the lift.
- Use a smooth and controlled motion to avoid jerking the cable.
Breathing Tips
- Inhale as you lower the bar back to the starting position.
- Exhale as you pull the bar toward your chest.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Neck strain or cervical issues
The Cable Lying Upright Row is a variation of the upright row exercise performed while lying supine on the floor, targeting the shoulder and upper trapezius muscles. This variation enhances isolation by removing lower body involvement and reducing the momentum typically used in standing versions. It is particularly effective for developing shoulder width and upper back definition while maintaining controlled form. The cable machine provides constant tension throughout the range of motion, maximizing muscle engagement. This exercise is suitable for intermediate trainees who want to focus on hypertrophy and shoulder development with strict technique. It can also help reduce strain on the lower back compared to standing versions.
What does the Cable Lying Upright Row work?
The Cable Lying Upright Row targets the shoulders and traps, with additional activation of the biceps and forearms due to the pulling motion and cable resistance.
Is lying down better than standing for upright rows?
Lying down removes momentum and lower body assistance, helping to isolate the shoulder and trap muscles more effectively with strict form.
Can I use this exercise to avoid lower back strain?
Yes, the supine position of the Cable Lying Upright Row reduces load on the lower back, making it a safer option for individuals with back concerns.
How should I grip the bar during this movement?
Use a narrow overhand grip to emphasize the traps and shoulders, keeping your wrists neutral and elbows leading the motion.