FlexCable Upright Rows
Muscles worked
- Lateral Deltoid
- Trapezius Upper Fibers
- Anterior Deltoid
- Trapezius Middle Fibers
- Supraspinatus
- Biceps Brachii
- CategoryPull
- Default target3 sets × 12–15 reps
- EquipmentCable Machine
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Attach a straight bar to the low pulley and hold it with an overhand grip at least shoulder width apart. Stand tall and close to the machine with your arms long in front of your thighs.
Movement
Pull the attachment straight up along your body, leading with your elbows, until your elbows reach shoulder height. Lower slowly until your arms are straight.
Form Tip
Stop when your elbows reach shoulder height and keep your grip at least shoulder width. Pulling higher or with a narrow grip pinches the shoulder joint.
Increase Difficulty
Pause for 1 second at the top, or slow the lowering phase.
Decrease Difficulty
Use a lighter stack, or switch to Lateral Raises.