Cable Machine Exercises: Upright Row

Video Transcript

"Upright Rows of the Cable Pulley System is a good way to engage biceps, triceps and shoulders. We're going to work on a straight bar here, choosing the weight that will fatigue the muscle in ten to fifteen reps. Feet are going to be hip width apart, slight bend in the elbows, and you want your palm, the back of your hand and your elbow and your wrist to line up. We're going to contract up with an exhale. We want to pull it so everything is nice and align. There's no reason to come back here, we want muscle over momentum in the movement and release. Big inhale, exhale in the contraction, boom, that's point right there, elbows straight out to the side and release. Keeping a nice contraction in the edge, to keep your gravity from pulling you forward or letting the weight pull you backward and release. Nice, smooth two count up, two count down and working ten to fifteen reps, one to three sets."