Cable Upper Row

Cable Upper Row


This exercise involves using a cable machine to perform a rowing motion with the arms, targeting the upper back muscles. The individual pulls the cable towards their chest while keeping their elbows close to their body, then slowly releases the tension back to the starting position.

Muscle Group

Equipment Required

Cable Upper Row Instructions

  1. Attach a cable handle to a high pulley on a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
  3. Grasp the handle with both hands, palms facing down.
  4. Engage your core and pull the handle towards your chest, keeping your elbows close to your body.
  5. Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  6. Slowly release the handle back to the starting position.
  7. Repeat for the desired number of repetitions.

Cable Upper Row Form & Visual

Cable Upper Row

Cable Upper Row Benefits

  • Targets the upper back muscles, including the rhomboids, trapezius, and rear deltoids
  • Improves posture and shoulder stability
  • Can be easily adjusted to target different areas of the upper back by changing the height of the cable attachment
  • Allows for a greater range of motion compared to traditional barbell or dumbbell rows
  • Engages the core muscles for added stability and strength

Cable Upper Row Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Biceps
  • Forearms

Cable Upper Row Variations & Alternatives

  • Single-Arm Cable Row
  • Wide-Grip Cable Row
  • Close-Grip Cable Row
  • Reverse-Grip Cable Row
  • Seated Cable Row
  • Standing Cable Row
  • High Cable Row
  • Low Cable Row
  • One-Arm High Cable Row
  • One-Arm Low Cable Row