Smart Workout Diary
Cable Upright Row Supine
The supine cable upright row is performed lying on your back while pulling a low cable attachment upward toward the chin. It primarily trains the deltoids and upper trapezius, with the supine position helping limit body swing. It can support shoulder and upper-back strength when performed with controlled range of motion and a comfortable grip width.
Demonstration
Instructions
- Set up the cable: Attach a straight bar or short cable handle to a low pulley and select a light, controllable load.
- Lie supine facing the pulley: Position yourself on the floor with your head nearer the pulley, knees bent and feet planted. Reach back to take an overhand grip slightly narrower than shoulder width.
- Create a stable start: Keep your head, upper back, and hips supported on the floor. Begin with the arms extended toward the pulley and keep the cable under light tension.
- Pull upward: Exhale and draw the handle toward the lower face or chin, leading with the elbows. Let the elbows travel out and upward, but stop at a height that feels comfortable for your shoulders.
- Control the return: Inhale as you slowly extend the arms back toward the pulley without letting the weight stack slam down.
- Repeat with control: Keep the torso still throughout. Reduce the load or range of motion if you feel shoulder pinching or pain.
