Shoulders Exercise · Cable
Cable Upright Row
Doing an upright row on a cable rather than a barbell keeps continuous tension on the delts and traps through the entire pull, including the top where a barbell version can lose tension from momentum. As with the barbell version, a wider grip and a moderate pull height are generally easier on the shoulder joint than a narrow, high pull. It's a straightforward way to train the vertical pulling pattern with more control over the resistance curve.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Upright Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
- Keep your spine straight and your core engaged throughout the set.
- Draw the cable attachment straight up toward your chin, leading with your elbows.
- Pause briefly at the top, squeezing your shoulder blades together.
- Slowly lower the attachment back to the start.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the delts.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Upright Row mainly targets your Delts, with your Traps helping support the movement, along with your Biceps.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Cable Upright Row work?
- The Cable Upright Row mainly works your delts. It also helps strengthen your traps and biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Upright Row?
- You do the Cable Upright Row with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Upright Row?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Upright Row?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.