Cable Upright Row
Muscles worked
Instructions
- 1Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- 2Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- 3Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Upright Row
The cable upright row recreates the upright pull movement but with a straight bar attached to a low pulley, providing constant tension throughout the range of motion. Standing with the bar in front of the thighs, you lift it vertically along the body, elbows high, until it approaches chin level. The pulley's continuous tension, unlike dumbbells where gravity alone creates resistance, engages the traps more evenly from start to finish. It's a good alternative when a free bar isn't available or when you want steadier resistance across the full range of motion.
check_circleBenefits
- check_circleStrongly builds the traps with constant tension
- check_circleEngages the shoulders as a secondary muscle
- check_circleProvides even resistance across the full range via the cable
- check_circleServes as a good alternative to a free bar or dumbbells
lightbulbExecution tips
- lightbulbKeep the bar close to the body throughout the lift
- lightbulbLet the elbows lead the movement, always higher than the forearms
- lightbulbDon't lift higher than what feels comfortable for the shoulders
- lightbulbKeep the torso stable, without swinging or momentum
- lightbulbPause at the top before lowering slowly
warningCommon mistakes
- warningLifting the bar too high, above shoulder level
- warningUsing torso momentum to launch the bar
- warningUsing too narrow a grip that strains the wrists
- warningLowering too fast without control
helpFrequently asked questions
How is this different from the dumbbell version?expand_more
The cable provides constant tension throughout the movement, while dumbbells rely on gravity, with resistance varying slightly by angle.
Should I avoid this if my shoulder feels sensitive?expand_more
If the shoulder pulls or hurts, it's best to limit the range, reduce the load, or use a wider grip to ease the joint.
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