Cable Rope Upright Row Version II

Setup

1. Attach a rope handle to the lowest setting on a cable machine.

2. Stand facing the machine with your feet shoulder-width apart.

3. Grasp the ends of the rope with an overhand grip.

Movement

1. Keeping your chest up and core engaged, pull the rope handle upward toward your chin.

2. Focus on leading the movement with your elbows, keeping them higher than your wrists throughout the motion.

3. Pull until your hands are at roughly chest or shoulder height, ensuring a clean contraction in the traps and deltoids.

4. Pause for a split second at the top, then slowly lower the weight back to the starting position with control.

Form Tips

• Keep the rope close to your body throughout the lift.

• Avoid using momentum or swinging your torso to get the weight up.

• Maintain a neutral spine throughout the movement.