The lying cable upright row is a vertical-pull shoulder exercise performed face-down on a bench positioned over a low cable pulley. Lying prone removes the hip drive and torso swing that often creep into standing upright rows, forcing the deltoids and trapezius to do the work in strict isolation. The wide overhand grip shifts emphasis toward the middle deltoids and upper traps rather than the front delts and biceps.
Muscles Targeted
- Primary: Middle deltoids, trapezius (upper and middle fibers)
- Secondary: Anterior deltoids, rhomboids, biceps brachii
- Tertiary: Forearm flexors, rotator cuff stabilizers
Starting Position
Set the pulley to its lowest position and clip on a straight bar or short bar attachment, then place a flat or slightly inclined bench directly in front of the machine. Lie face-down on the bench with your chest near the front edge so the cable runs freely beneath you, and grasp the bar with a wide overhand grip, hands roughly 1.5 times shoulder-width apart, palms facing down, arms hanging straight toward the floor.
Execution Steps
- Brace your torso against the bench and set your shoulder blades down and back before starting the pull
- Lead with your elbows, drawing them up and out to the sides so they rise above your hands
- Pull the bar vertically toward your chin or upper chest, keeping it close to your body throughout
- Squeeze your shoulder blades and traps together at the top of the movement
- Lower the bar under control back to a full arm extension, resisting the cable the entire way down
- Reset your shoulder position briefly before beginning the next repetition
Form Cues
- Keep elbows higher than wrists throughout the pull so the load stays on the delts and traps rather than the forearms
- Press your chest and hips into the bench to eliminate swing and keep the movement strict
- Stop the bar at chin or upper-chest height - pulling higher stresses the shoulder joint without added benefit
- Keep your wrists neutral; don't let them flex or roll to compensate for the grip width
- Control the descent - don't let the weight stack yank your arms straight down
Common Mistakes
- Shrugging before the elbows rise: turns the row into a shrug and reduces deltoid involvement. Lead with the elbows first, not the traps.
- Using too narrow a grip: shifts stress onto the wrists and loses the wide-grip delt emphasis. Keep hands about 1.5 times shoulder-width apart.
- Yanking the bar with momentum: because the torso is pinned to the bench, jerking the weight sends stress directly into the shoulder joint. Move at a slow, controlled tempo.
- Pulling above chin height: excessive elevation internally rotates the shoulder under load and raises impingement risk. Stop at chin/upper-chest level.
- Letting the chest lift off the bench: reintroduces the body swing the lying variation is meant to eliminate. Keep your torso pinned down throughout the set.
Variations
- Standing cable upright row: the traditional version, allowing more weight but reintroducing torso momentum
- Barbell upright row: free-weight version offering a constant resistance angle
- Rope upright row: the rope attachment lets the hands separate at the top, reducing shoulder strain
- Incline bench upright row: a moderate incline instead of flat/prone, easing setup while still limiting swing
Tips for Progression
- Add weight in small increments (5 lb / 2-2.5 kg) once you can complete all sets with clean, elbow-led form
- Build up to 12-15 controlled reps before increasing load further
- Add a 1-2 second pause at the top of each rep to increase time under tension for the delts and traps
- If you notice shoulder discomfort, switch to a rope attachment before rebuilding load with the straight bar
Training Notes
Program the lying cable upright row as an accessory movement for shoulders or back, 1-2 times per week, for 3 sets of 10-12 reps with a controlled tempo. Rest 60-75 seconds between sets. Because the bench removes hip drive and torso swing, use lighter loads than you would on the standing version and prioritize a clean, elbow-led bar path over heavy weight.