Cable Upright Row

Cable Upright Row


This exercise involves standing with a cable machine and pulling the cable up towards your chin, targeting the shoulders and upper back muscles. It can be done with various grips and attachments for added variety.

Muscle Group

Equipment Required

Cable Upright Row Instructions

  1. Stand with your feet shoulder-width apart and hold a cable with both hands, palms facing your body.
  2. Keep your elbows close to your body and slowly lift the cable towards your chin, leading with your elbows.
  3. Pause at the top of the movement and squeeze your shoulder blades together.
  4. Lower the cable back down to the starting position and repeat for desired number of reps.

Cable Upright Row Form & Visual

Cable Upright Row

Cable Upright Row Benefits

  • Targets the shoulders, specifically the deltoids and traps
  • Improves posture and upper body strength
  • Can be modified to target different areas of the shoulders by adjusting grip width and hand placement
  • Allows for a greater range of motion compared to traditional upright rows with dumbbells
  • Engages the core and stabilizer muscles for added balance and coordination

Cable Upright Row Muscles Worked

  • Trapezius
  • Deltoids
  • Rhomboids
  • Biceps
  • Forearms

Cable Upright Row Variations & Alternatives