Set up for the cable upright rowby attaching a straight bar to a low pulley cable machine.

Select the amount of weight on the stack and stand facing the machine with your feet about shoulder width apart.

Grasp the bar with an overhand grip (palms facing down), with your hands just insideshoulder width apart.

Keeping the bar close to your body, let your shoulders "sag" as far as possible. This is the starting position for the exercise.

Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height).

Pause, and then slowly lower the bar back to the starting position.

Repeat for desired reps.

Exercise Tips:

Focus on keeping your elbows higher than your forearms. The elbows push the motion.

Keep your body fixed throughout the set. Don't lean forward as you lower the bar, and back as you raise it. Movement of the body makes the upright row easier, and you will not get the most out of it.

Pause and squeeze the traps at the top of the movement, and then lower the bar really slowly if you want to add extra intensity to the exercise.