Cable Cross Upright Row

oec:cable-cross-upright-row

A compound shoulder exercise performed on a dual-pulley cable machine with crossed cables to target the lateral deltoids and upper back.

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Also called: Cross-Cable Upright Row, Cable Crossover Upright Row, Shoulder Y-Pull Cable, Dual Cable Upright Row

How to do it

Set both pulleys of a dual cable column to their lowest positions and attach single D-handles.
Stand centered between the pulleys facing forward.
Reach across your body to grasp the right handle with your left hand and the left handle with your right hand so the cables cross in front of you.
Stand tall with feet hip-width apart and arms extended downward in front of your thighs.

Pull through your elbows, driving them upward and outward toward the ceiling while keeping the handles close to your torso.
Continue raising until your elbows reach approximately shoulder height and hands reach mid-chest level.
Pause briefly at the top to squeeze the lateral deltoids and upper back.
Lower the handles smoothly under control back to the starting position with arms fully extended.

Exhale as you pull the cables upward and inhale as you lower them under control.

Pulling the elbows excessively above shoulder height.: Stop the upward pull once your elbows are level with your shoulders to avoid subacromial impingement.
Using torso momentum or leaning back to swing the weight up.: Brace your core, keep your torso upright, and move only at the shoulders and elbows.
Letting the wrists lead the movement instead of the elbows.: Focus on driving the elbows toward the ceiling; hands should stay lower than or level with the elbows throughout.

Individuals with existing subacromial shoulder impingement should limit the top range of motion to where elbows remain slightly below shoulder level.

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