A vertical pulling movement using a cable machine to target shoulders and traps.
- +Constant tension throughout the movement
- +Adjustable resistance
- +Good for shoulder and upper back development
- –Risk of shoulder impingement if done incorrectly
- –Can strain wrists
This exercise targets:
Shoulders
Side Delts
Front Delts
Rear Delts
Rotator Cuff
Upper Back
Traps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Attach a straight bar to a low cable; stand tall with feet hip-width
- Grip the bar slightly wider than shoulders; palms down, wrists straight
- Brace your core, chest up, shoulders down and back
- Pull the bar straight up close to your body, leading with elbows
- Stop when elbows reach shoulder height; bar around mid‑chest
- Pause briefly; don’t shrug or let shoulders roll forward
- Lower slowly under control to full arm extension; repeat in a pain‑free range