Elbows stay below shoulder height
Upper trap is the primary mover; medial delt and infraspinatus miss out.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Cable Upright Row
Coaching cues
- Low pulley; overhand grip; hands hip-width or narrower
- Pull the bar up along the body — elbows lead and flare wide
- Reach chin height; pause; lower under control
- Keep the bar close to the body the entire way
Common faults 2
Bar drifts forward from the body
Bar swings outward; increases shoulder impingement risk.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗