Step by step instructions, muscle activation and variants for the Cable Lying Upright Row (SZ bar).
The cable lying upright row performed with an SZ bar targets the side deltoids and upper trapezius with constant cable tension. Lying on the floor with feet toward the low pulley removes lower-body momentum and keeps the emphasis on the shoulders and traps throughout the movement.
Common mistakes content is coming soon.
The Cable Lying Upright Row (SZ bar) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.