Standing Cable Upright Rows
Pin the cable height to the lowest setting, pin a suitable weight and take an overhand grip. The required width of the grip depends on what part of the shoulder you are trying to target and how much range of motion you have in this joint without causing pain.
Your arms are outstretched with a slight elbow bend. Your core is tight, back is straight, feet are planted at shoulder width and the bar is resting on the upper thighs or groin (depending on grip width). This is the starting position.
Begin the lift by raising your elbows up and to the side and keep the bar close to your body while you exhale. The elbows should always remain higher than the forearms and are responsible for initiating the movement. Pause the bar just below the chin for one second.
Lower the bar down back to the starting position as you inhale.