Cable Upright Row
Cable upright row rammer de laterale deltoideus-muskler og den øvre del af trapezius gennem en vertikal trækbevægelse med konstant modstand fra kablet. Kablet giver en mere jævn modstandskurve end en vægtstang, hvilket mindsker belastningen på leddene under hele bevægelsen.
Sådan gør du
- Fastgør en lige stang eller et reb til det nederste kabeltårn på en kabelmaskine.
- Stå vendt mod maskinen og tag fat i håndtaget med et overhåndsgreb, der er lidt smallere end skulderbredde.
- Træk håndtaget lige op mod hagen, mens du fører bevægelsen med albuerne.
- Hold stangen tæt ind til kroppen og løft albuerne til over skulderhøjde.
- Hold en kort pause i toppen og sænk derefter langsomt håndtaget ned igen.
- Gentag for det ønskede antal repetitioner.
Teknik-tips
- Stand close to the cable machine with a narrow overhand grip.
- Lead the movement with your elbows, keeping them higher than your wrists.
- Pull the attachment straight up toward your chin in a smooth motion.
- Keep the cable and bar close to your torso throughout the lift.
- Pause briefly at the top before slowly lowering the weight.
Vejrtrækning: Exhale as you pull the bar up toward your chin, and inhale in a controlled manner as you lower the weight back down.
Almindelige fejl
- Using too much momentum by swinging the torso, which reduces the work done by your shoulders.
- Allowing the hands to rise higher than the elbows, which places unnecessary strain on the wrist and shoulder joints.
- Using a grip that is too wide, which changes the angle of pull and minimizes the focus on the traps and lateral delts.
Aktiverede muskler
Primære: skuldre. Sekundære: trapezius, biceps.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3–4 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Alternativer
Pas på, hvis…
- If you feel pinching or discomfort in the front of your shoulders, ease off and reduce the range of motion.
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Why should my elbows lead the movement?
Leading with your elbows ensures that the tension stays centered on your side deltoids and traps rather than shifting to your forearms or biceps.
How high should I pull the cable?
Pull the attachment up until your elbows reach roughly shoulder height or slightly higher, stopping before your wrists become higher than your elbows.
Is a cable better than a barbell for upright rows?
The cable provides continuous resistance throughout the entire range of motion, which tends to feel smoother on the shoulder joints than a fixed barbell.