Cable Upright Row

Muscles worked

Setup

1. Attach a straight bar or EZ-curl bar to the low pulley of a cable machine.
2. Stand facing the machine with feet shoulder-width apart and grasp the bar with an overhand grip, slightly narrower than shoulder-width.
3. Step back slightly to create tension on the cable and stand tall with your shoulders back and core engaged.

How to do it

1. Exhale and pull the bar vertically toward your chin, leading the movement with your elbows.
2. Keep the bar close to your body throughout the movement, stopping when your elbows reach shoulder height.
3. Inhale and slowly lower the bar back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your elbows higher than your wrists at all times during the pull.
• Maintain a neutral spine and avoid using momentum or rocking your torso to lift the weight.
• Keep the bar within an inch of your torso throughout the entire range of motion.
• Ensure your shoulders stay depressed (down) at the start to avoid excessive shrugging.

Pro tips

• Imagine there are strings attached to your elbows pulling them toward the ceiling to maximize lateral deltoid recruitment.
• Pause for a split second at the top of the movement to emphasize the peak contraction in the traps and delts.

Make it harder

• Use a rope attachment to allow for a greater range of motion and more natural wrist positioning at the top.
• Implement a 3-second eccentric (lowering phase) to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the cable upright row work?

The cable upright row primarily targets the deltoids and trapezius, and also works the rhomboids as secondary muscles.

What equipment do you need for the cable upright row?

The cable upright row uses cable.

Is the cable upright row good for beginners?

The cable upright row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Half Kneeling Single Arm Clean PressIntermediate · deltoids and trapezius
• Dumbbell Hang Clean And PressAdvanced · deltoids, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Single Arm Clean And PressAdvanced · deltoids, glutes, hamstrings, quadriceps, and trapezius