Cable Lying Upright Row
Cable Lying Upright Row Exercise Description
The Cable Lying Upright Row is a vertical pull performed supine, emphasizing the middle deltoid with assistance from the anterior deltoid and upper trapezius, while the elbow flexors assist and the rotator cuff stabilizes the shoulder. Lying down reduces body sway and momentum, helping you keep a consistent path and smooth control against the cable’s constant tension. The bar travels close to the torso toward the upper chest as the elbows move up and out, creating shoulder abduction with elbow flexion. A shoulder-width to slightly wider overhand grip typically allows more room at the shoulder. For joint-friendly mechanics, keep the wrists neutral and limit the top range so the elbows reach about shoulder height rather than lifting higher.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Anterior, Trapezius - Upper Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Multi-joint
- Muscle Location: Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Lateral
- Gender: Male
How To Do The Cable Lying Upright Row Exercise
‘- Lie supine aligned with the cable stack; head, ribcage, and pelvis supported; knees bent, feet planted; maintain a neutral spine.
– Grasp the bar with an overhand grip at shoulder-width to slightly wider; make the cable taut with arms extended and wrists straight.
– Set the shoulders: gentle scapular retraction and depression; keep ribs stacked and neck long.
– Initiate by driving elbows up and out; keep the bar close as it travels toward the upper chest/clavicle.
– Stop when elbows reach about shoulder height, with wrists below or in line with elbows; brief pause without shrugging.
– Lower along the same path under control until elbows are nearly straight, maintaining cable tension.
– Keep wrists neutral (avoid bending or ulnar deviation) and elbows moving in the plane of your shoulders.
– If you feel pinching at the top, widen the grip slightly or reduce the range of motion.
Cable Lying Upright Row Tips
‘- Lie with head, ribcage, and pelvis supported, knees bent and feet planted, keeping a neutral spine.
– Align your body with the cable stack so the pull stays straight and consistent.
– Use a shoulder-width to slightly wider overhand grip to give the shoulders more room.
– Make the cable taut with your arms extended and wrists straight before starting each rep.
– Gently retract and depress your shoulder blades while keeping ribs stacked and neck long.
– Drive your elbows up and out, keeping the bar close as it travels toward your upper chest/clavicle.
– Stop when your elbows reach about shoulder height, with wrists below or in line with the elbows, and avoid shrugging at the top.
– Lower the bar along the same path under control until your elbows are nearly straight, keeping constant tension on the cable.
– Keep your wrists neutral throughout (avoid bending or ulnar deviation) and track your elbows in the plane of your shoulders.
– If you feel pinching at the top, slightly widen your grip or reduce how high you lift.
Cable Lying Upright Row Beginner Introduction
The Cable Lying Upright Row takes the familiar upright row pattern and moves it onto your back, using a cable stack for steady resistance. In this variation, the lifter lies on a bench aligned with the cable machine, so the head, chest, and hips rest on the surface while the legs are bent with feet on the floor. This grounded position reduces swaying and swinging, which encourages a smooth, repeatable pull against the cable.
During the motion, the bar starts with the arms long and the wrists straight, then travels upward close to the front of the body toward the upper chest area. The elbows lift outward to around shoulder level, creating a strong demand on the shoulders, especially the side and front portions, while the upper back and biceps assist. The shoulder muscles that help guide and protect the joint are active throughout, helping the arms move in line with the shoulders. Many lifters use a palms-down grip slightly wider than shoulder distance and a top position where the elbows roughly match shoulder height for a comfortable groove.