Cable Lying Upright Row

1. Setup:

   • Adjust the cable machine to the lowest setting.

   • Select an appropriate weight based on your fitness level.

   • Sit on a bench facing the cable machine.

2. Starting Position:

   • Lie back on the bench with your feet flat on the ground.

   • Grab the cable handle with both hands, palms facing each other, and extend your arms straight above your chest.

3. Movement:

   • Keep your elbows slightly bent and pull the cable towards your chest.

   • As you pull, raise your elbows upward, keeping them higher than your hands.

   • Your hands should stay close to your body along the path of the pull.

4. Peak Contraction:

   • Stop when your hands are approximately at chest level and your elbows are at shoulder height.

   • Hold this position for a brief moment, focusing on the contraction in your shoulders.

5. Return:

   • Slowly lower the cable back to the starting position with controlled movement.

   • Keep your body steady and avoid arching your back during the movement.

6. Repetitions:

   • Perform 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Maintain a neutral spine throughout the exercise.

• Focus on using your shoulders and upper arms to pull the weight rather than engaging other muscles.

• Start with lighter weights to master the form before increasing the load.