Movement overview

The Cable Narrow Grip Upright Row is a compound exercise targeting the shoulders and upper trapezius muscles. It involves pulling a cable attachment vertically along the body while maintaining a narrow grip, emphasizing the deltoids and traps.

Step-by-step cues

1. Attach a straight bar or narrow grip handle to the low pulley of a cable machine.
2. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
3. Grasp the handle with an overhand grip, hands close together, and let the arms hang straight down.
4. Engage your core and keep your back straight throughout the movement.
5. Pull the handle upward along your body, leading with your elbows until they are at shoulder height.
6. Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
7. Slowly lower the handle back to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows higher than your wrists throughout the movement to maximize shoulder engagement.
• Avoid swinging or using momentum; focus on controlled movements to effectively target the muscles.
• Maintain a neutral spine and engage your core to prevent lower back strain.
• Start with a lighter weight to perfect your form before increasing resistance.
• Exhale as you lift the handle and inhale as you lower it back down.