Exercise library · Shoulders
Cable Upright Row.
Cable upright row providing constant tension on the delts and traps.
Also known as: Cable Upright Pull
BeginnerCable machine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Attach a straight bar to a low pulley
- Step 02
Grip the bar at shoulder width
- Step 03
Stand tall with the bar at the thighs
- Step 04
Pull the bar up leading with the elbows
- Step 05
Stop at upper chest height
- Step 06
Lower slowly against the cable
What separates good from great
Pro cues.
The cable keeps tension at the bottom
Keep the elbows above the wrists
Avoid leaning back
Common questions
Questions, answered.
- What is the Cable Upright Row?
- Cable upright row providing constant tension on the delts and traps.
- What muscles does the Cable Upright Row work?
- The Cable Upright Row primarily works your side delts. It also recruits your traps and biceps as secondary movers.
- What equipment do I need for the Cable Upright Row?
- You need a cable machine to perform the Cable Upright Row.
- How many sets and reps should I do for the Cable Upright Row?
- A typical prescription for the Cable Upright Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Cable Upright Row good for beginners?
- Yes. The Cable Upright Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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