Machine Upright Row

How to do it

1. Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
2. Set your torso and let your working arm hang with the shoulder blade relaxed forward.
3. Set a stable base before you begin pulling.
4. Pull your elbow back toward your hip, leading with the elbow.
5. Draw the load to your lower ribs and squeeze your shoulder blade back.
6. Lower under control until your arm is straight and the shoulder blade reaches forward.

Coaching cues

• Lead with your elbow, not your hand.
• Draw the load toward your belt line rather than your chest.
• Let your shoulder blade slide back and down at the top of each rep.
• Lead with your elbow and feel the side of your shoulder do the work.
• Follow the machine’s guided lever path smoothly and control the weight back to the stack.

Watch out for

• Yanking with the lower back and using momentum.

  Yanking uses your back and momentum instead of the muscles you are rowing with.

  Instead Keep your torso still and let your arm and shoulder blade do the work.

• Shrugging the shoulder up toward the ear while pulling.

  A shrugging shoulder takes the pull off your back and into your traps.

  Instead Keep your shoulder down and pull your elbow straight back.

• Cutting the stretch short at the bottom.

  Skipping the stretch removes the part of the range that builds the most.

  Instead Let your arm fully straighten and your shoulder blade reach forward before the next rep.

• Letting the weight stack slam down at the bottom.

  A slammed stack means gravity did the lowering, not your muscles.

  Instead Control the return so the plates settle without banging.

The detail

Tempo

Pull with intent, then lower for about two counts.

Breathing

Exhale as you pull, breathe in as you return under control.

Range of motion

Reach into a full stretch at the bottom and pull until your shoulder blade is fully retracted. Take the lateral deltoids through its full working range each rep.

Setting up

Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.

If you are new to it

Use a load you can pull without leaning back or jerking.

Once it is easy

Pause and squeeze for one count at the fully retracted position.