Cable Rope Upright Row Version II
The Cable Rope Upright Row Version II mainly works the shoulders and traps, with help from the biceps. You'll need: rope attachment and cable machine.
Required Equipment
Cable Rope Upright Row Version II Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
How to do the Cable Rope Upright Row Version II
Setup
Attach a rope handle to the lowest setting on a cable machine.
Stand facing the machine with your feet shoulder-width apart.
Grasp the ends of the rope with an overhand grip.
Movement
Keeping your chest up and core engaged, pull the rope handle upward toward your chin.
Focus on leading the movement with your elbows, keeping them higher than your wrists throughout the motion.
Pull until your hands are at roughly chest or shoulder height, ensuring a clean contraction in the traps and deltoids.
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.
Cable Rope Upright Row Version II FAQs
What muscles does the Cable Rope Upright Row Version II work?
The Cable Rope Upright Row Version II mainly works the shoulders and traps, with help from the biceps. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Cable Rope Upright Row Version II?
Rope attachment and cable machine.
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