About this exercise
The Cable Upright Row targets the upper traps and side deltoids by pulling a cable attachment upward along the body toward the chin. Using a cable provides constant tension throughout the movement compared to a barbell version.
Cable Upright Row
Step by step instructions, muscle activation and variants for the Cable Upright Row.
MediumSide shoulders
How to Perform
- Stand facing a low cable pulley and attach a straight bar handle
- Grasp the bar with an overhand grip, hands roughly shoulder-width apart, arms extended downward
- Keep your back straight and core braced
- Pull the bar straight up toward your chin, leading with your elbows
- Keep your elbows higher than your wrists throughout the pull
- Pause briefly when the bar reaches chin level and your elbows are at ear height
- Slowly lower the bar back to the starting position under control
Muscle Activation
Primary
Side shoulders
Secondary
BicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Cable Upright Row
The Cable Upright Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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