Cable Upper Row
Cable Upper Row Instructions
- Set a cable to a high position. Attach a rope or straight bar handle.
- Stand or sit facing the cable. Grip the handle.
- Start with arms extended toward the high cable.
- Row the handle toward your face or upper chest by pulling your elbows back.
- Squeeze your upper back and rear delts.
- Slowly extend back to start.
- Keep upright posture throughout.
- Use moderate weight. Aim for 12 to 15 reps.
Cable Upper Row Form & Visual
Cable Upper Row Benefits
- Targets the upper back, rear delts, and traps
- High cable angle provides unique stimulus
- Constant cable tension
- Easy to load progressively
- Similar to face pull but with rowing path
- Builds posture and shoulder balance
Cable Upper Row Muscles Worked
- Posterior deltoid
- Trapezius (upper and middle)
- Rhomboids
- Biceps brachii
- Infraspinatus
Cable Upper Row Variations & Alternatives
- Face Pull
- Cable Elevated Row
- Cable Seated Row
- High Cable Row with V-Bar
- Cable Rear Delt Fly
