PlanWorkouts

Exercise 1324 · REF PQStVXH

Cable Upper Row exercise animation

Cable Upper Row

Category
Back
Equipment
Cable
Target
Upper Back

The cable upper row angles the pull higher than a standard seated row, bringing more rear delt and upper trap work into what's otherwise a mid-back exercise. It's a useful variation for building upper-back thickness specifically, an area that lower, wider rows tend to undertrain. Driving the elbows up and back, rather than straight back, is what shifts the emphasis higher on the back.

How to Do the Cable Upper Row

  1. Attach a straight bar to a cable machine at chest height.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Keep your back straight and your core engaged.
  5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement.
  7. Slowly release the bar back to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Upper Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Upper Row work?
The Cable Upper Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Cable Upper Row?
The Cable Upper Row is done with a cable.
What's a good alternative to the Cable Upper Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.