Cable Upright Row
Description
The cable upright row is a vertical pulling exercise performed at a low cable pulley. You pull the cable attachment up the front of your body by driving your elbows up and out. The constant cable tension provides a smooth stimulus throughout the range, and the cable allows a more natural pull path than a barbell.
Muscle Group
Equipment Required
Cable Upright Row Instructions
- Attach a straight bar or EZ bar to a low cable pulley.
- Stand facing the cable with feet hip-width apart. Grip the bar shoulder-width or slightly wider.
- Stand tall with the bar at arm’s length in front of your thighs. Brace your core.
- Pull the bar up the front of your body by driving your elbows up and out.
- Continue pulling until the bar reaches roughly chest height. Your elbows should be at or slightly above shoulder height.
- Do not pull higher than chest level to protect the shoulders.
- Pause briefly, then lower under control. Maintain cable tension throughout.
- Repeat for the desired number of reps.
Cable Upright Row Form & Visual
Cable Upright Row Benefits
- Constant cable tension throughout the range of motion
- Smoother pull path than barbell upright rows
- Builds the upper traps and lateral delts together
- Easy to load progressively in small increments
- Multiple attachment options for different stimuli
- Excellent for high-rep shoulder volume
Cable Upright Row Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (especially upper)
- Biceps brachii (secondary)
- Forearms and grip
Cable Upright Row Variations & Alternatives
- Barbell Upright Row
- Dumbbell Upright Row
- Band Upright Row
- Smith Upright Row
- Kettlebell Upright Row
- Cable Rope Upright Row
- Single-Arm Cable Upright Row
- Wide-Grip Cable Upright Row
