Wide Grip Cable Upright Row

Target Muscle: Traps

Wide Grip Cable Upright Row Overview

The wide grip cable upright row, a variation of the upright row, is an exercise that builds the muscles in the traps and shoulders.

The cable pulley machine can be very useful as it maintains tension on the target muscle groups while you move the weight.

Some people prefer to avoid upright rows as they can cause shoulder pain and impingement. Try it out to determine if this is something you should avoid.

How to Do It

1. Attach a straight bar to the cable and position it in the lowest possible position.
2. Grab the handle by reaching down with a wide grip, and then stand straight with your arms fully extended.
3. Exhale and pull the pulley up to your chin, keeping your elbows close to your body.
4. Pause for a moment at the top of the movement, and then slowly lower the pulley back to the starting position.
5. Continue repeating until you reach the desired number.

Wide Grip Cable Upright Row Tips

1. A rope attachment can be used if the straight-bar version of this exercise is too strenuous for your shoulders or wrists.
2. Keep your elbows up, but keep the upper arms parallel to the ground. This could increase the chance of impingement.
3. You may feel pain in your shoulders while you move. To lift the shoulders and expand the subacromial space, squeeze the traps.
4. Do not allow your back to arch when pulling the cable upwards. Don't let excess weight dictate your body's mechanics.
5. Additional momentum can shift the weight to compensatory muscles if there is excess movement.
6. Keep your elbows up, and your head straight.

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