Upright Row (Cable)
Also called Cable Upright Row
How to do it
Stand facing a low pulley and hold the attachment in front of your thighs with an overhand grip. Pull it upward close to your body by leading with your elbows until your hands reach lower-chest height, then lower under control without shrugging your shoulders.
Setup
Attach a straight bar or rope to the low pulley and stand centered with an even overhand or neutral grip. Keep wrists aligned, shoulders down, torso braced, and tension at the bottom.
Where you should feel it
Across the middle shoulders and upper traps with the biceps assisting through continuous cable tension. Stop below shoulder pinching and avoid shrugging early.
When to use it
Use for delt and trap hypertrophy with continuous tension and adjustable grip width. Controlled sets of 10-15 reps work well.