HyperBody
Exercise library · Shoulders

Cable Upright Row.

Cable upright row providing constant tension on the delts and traps.

BeginnerCable Machine
Cable Upright Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Side delts
Secondary
Traps · Biceps
The play-by-play

How to do it.

  1. Step 01

    Attach a straight bar to a low pulley

  2. Step 02

    Grip the bar at shoulder width

  3. Step 03

    Stand tall with the bar at the thighs

  4. Step 04

    Pull the bar up leading with the elbows

  5. Step 05

    Stop at upper chest height

  6. 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