An upright row with a straight bar on a low pulley. The cable keeps tension steady from the thighs to the chest and is easy to load in small steps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Attach a straight bar to a low pulley and stand close to the stack, holding the bar on your thighs with an overhand grip about shoulder-width.
Brace and keep the bar close to your body.
Pull the bar up by driving the elbows up and out.
Stop when the elbows reach about shoulder height, bar around lower-chest level.
Lower slowly back to the thighs.
Breathing: Exhale as you pull, inhale as you lower.
Elbows lead the bar
Stay tall
Stop at shoulder height
Using a very narrow grip
Pulling the bar up to the chin
Leaning back against the cable
Use a grip at least shoulder-width and stop around shoulder height to reduce shoulder impingement risk; skip it if it causes pain.