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.