Upright Row - Seated Cable
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Shoulders Traps Forearms Strength Cable Machine Flat Bench Pull Compound Gym
Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.
Benefits: The row is a highly effective compound upper-body exercise.
Sit on a supine (flat) bench with your feet about shoulder-width apart. Grab the low cable handle with an overhand grip (palms facing downward) and let it hang in front of your body. This is your starting position. Raise the handle straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Lower the handle to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Sit on a flat bench holding a cable handle in an overhand grip, hanging in front of your body.
Sit on a supine (flat) bench with your feet about shoulder-width apart. Hold a low cable handle with an overhand grip (palms facing downward) and let it hang in front of your body. This is your starting position.
Step 2
Raise the handle straight up to the level of your shoulders, elbows flaring out to the sides.
Raise the handle straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Do not shrug your shoulders.
Step 3
Lower the handle back to the starting position.
Lower the handle to the starting position. Inhale during this movement. Hold the handle with an overhand grip (palms facing downward) and let it hang in front of your body.