Upright Cable Row

Exercise Information

  • Alternative Names: Cable upright row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Cable machine
  • Muscles Targeted: Shoulders, traps, upper back, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: Single arm upright cable row
  • Alternative: Barbell upright row, upright row with bands

The upright version is a multi-joint, shoulder workout that unlike the basic upright row is performed by using the cable pulley machine. It keeps your deltoids and trapezius muscles under constant tension throughout the range of motion. It is usually performed in the middle of your shoulder training regimen, after overhead presses.

Upright Cable Row Exercise Information

  • Alternative Names: Cable upright row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Cable machine
  • Muscles Targeted: Shoulders, traps, upper back, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: Single arm upright cable row
  • Alternative: Barbell upright row, upright row with bands

How to do an Upright Cable Row

Grab a straight bar that is connected to the low pulley machine with a cable attachment using a pronated, shoulder-width grip. Make sure your arms are extended so that the bar is held close to your thighs. While breathing out, lift the bar, and keep it close to the body. Continue the upward movement until the bar is at your upper chest level. Keeping your torso stationary and holding your position at the top of the lift for one second, move the cable bar down slowly to the initial position.

Cable Upright Row Tips

  • Substitute the straight bar with a rope attachment if your wrists or shoulders are strained.
  • Keep your elbows high and do not allow your upper arm to go beyond the parallel, as it increases the risk of shoulder impingement.
  • Do not stick your head out forward while driving the elbows high.

Variation using Single Arm

It is similar to the basic form but performed by grabbing the cable bar with one hand at a time.

Alternative Exercises

Upright Row with Bands

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