Stinger Shoulder Exercises

Cable Upright Row

Compound shoulder exercise for the deltoids and upper trapezius.

Updated

The cable upright row develops the shoulders and upper traps using a vertical pulling movement. Different attachments and grip widths allow the exercise to be adapted for comfort and muscle emphasis.

Muscle Groups

Primary: Deltoids, Upper Trapezius

Secondary: Biceps

Equipment: Stinger Functional Cable Tower

Attachments: Straight Bar, Curved Bar, Rope

Variations: Narrow Grip, Wide Grip, Rope

Exercise Instructions

  1. Attach the desired handle to the low pulley.
  2. Stand upright with the attachment resting near your thighs.
  3. Hold the attachment with your hands slightly narrower than shoulder width.
  4. Pull upward by leading with your elbows.
  5. Raise the attachment until your elbows reach approximately shoulder height.
  6. Pause briefly.
  7. Lower the attachment under control.
  8. Repeat using smooth repetitions.

Tips

  • Keep the attachment close to your body.
  • Lead with your elbows.
  • Move through a comfortable range.
  • Keep your shoulders relaxed at the bottom.

Common Mistakes

  • Pulling too high.
  • Shrugging excessively.
  • Using body momentum.
  • Choosing too narrow a grip.

If upright rows cause shoulder discomfort, reduce the range of motion or substitute a lateral raise.