Step by step
- Attach a bar to the low pulley and grip it with your hands slightly wider than your shoulders.
- Standing upright, lift the bar close to your body, driving your elbows up and out.
- Lift until your elbows are at shoulder height.
- Lower slowly.
Tip: If your shoulder feels uncomfortable, switch to lateral raises.
Common mistakes
With your hands close together the shoulder gets strained. Grip slightly wider than your shoulders.
Stop when your elbows reach shoulder height.
Keep your torso still.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is the upright row bad for your shoulders?
With a wide grip and your elbows no higher than your shoulders it usually feels fine. If it hurts, swap it.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable upright row to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.