Perform the cable lying upright row by lying on a bench with your chest supported. Grasp the SZ bar attached to the cable pulley with an overhand grip.
- Start with your arms extended down and elbows slightly bent.
- Pull the bar towards your chin, keeping your elbows high and flaring out to the sides.
- Pause briefly at the top of the movement, then lower the bar back to the starting position.
How to perform the Cable Lying Upright Row (SZ bar)
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Lying Upright Row (SZ bar) using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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