Cable Upright Row
Target your traps and shoulders with the Cable Upright Row. A controlled pull for upper body strength.
The Cable Upright Row is a compound exercise that mainly works the shoulders and traps, with help from the back. You'll need: cable machine or straight bar attachment.
Required Equipment
Cable Upright Row Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Cable Upright Row Variations and Alternatives
How to do the Cable Upright Row
Stand facing the cable machine with your feet shoulder-width apart.
Grab the straight bar attachment that is connected to the low pulley with both hands using an overhand grip. Your palms should be facing your body, and your hands should be less than shoulder-width apart.
Stand up straight and brace your core. Allow your arms to be fully extended with a slight bend in the elbows to reduce stress on the joints.
Pull the bar upwards, leading with your elbows, and keep the bar close to your body.
Lift the bar to around chest level (or until your elbows are at shoulder height), ensuring that your elbows remain higher than your forearms throughout the movement.
Pause at the top of the motion and squeeze your shoulder muscles.
Slowly lower the bar back to the starting position while keeping control of the weight.
Repeat the movement for the desired number of repetitions.
Remember to breathe out on the lift upwards and breathe in as you lower the bar. Maintain a steady pace and avoid using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury.
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Cable Upright Row FAQs
What muscles does the Cable Upright Row work?
The Cable Upright Row mainly works the shoulders and traps, with help from the back. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Cable Upright Row?
Cable machine or straight bar attachment.
Is the Cable Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Upright Row variations and alternatives?
Similar exercises include the Barbell Shoulder-Grip Upright Row, Upright Row, Barbell Wide-Grip Upright Row and Cable Rope-Handle High-Pulley Pull.
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