Stand holding a straight handle with a low cable attachment with the hands as close to each other as possible. Letting the hands and bar hang down, lift the elbows as high as possible, allowing yourself to shrug up and back naturally with the motion, then lower under control.
 
Purpose
The cable upright row builds the delts, upper back and neck. The cable variation allows some adjustment to the exact angle of force—for example, stepping back more from the machine.
 
Programming
Generally sets of 10-30 are appropriate.