traps
Cable upright row
Shoulders and traps with steady tension.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Attach a straight bar to a low pulley and grab it shoulder-width.
- Stand tall with your core braced.
- Pull the bar straight up toward your collarbone, leading with your elbows.
- Lower it back down slowly.
Beginner tips
- Lead with your elbows, keep the bar close.
- Don't pull above mid-chest height.
- Use light weight and stay controlled.
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