Shoulders Exercise · Cable

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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.

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Category

Shoulders

Equipment

Cable

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Upright Row

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
2. Keep your spine straight and your core engaged throughout the set.
3. Draw the cable attachment straight up toward your chin, leading with your elbows.
4. Pause briefly at the top, squeezing your shoulder blades together.
5. Slowly lower the attachment back to the start.
6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the delts.

Technique & Form Tips

For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.

Common Mistakes to Avoid

• Excessive back arching: Engage your core to maintain a stable torso position while pressing.
• Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
• Insufficient core bracing: Stabilize your trunk before initiating the upward push.

How to Breathe During This Exercise

Keep breathing; for presses, breathe out as you press and in as you return.

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 · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

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

Left Hook. Boxing Body Weight · Delts Barbell One Arm Snatch Barbell · Delts Battling Ropes Rope · Delts Dumbbell Alternate Side Press Dumbbell · Delts

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 excessive back arching: Engage your core to maintain a stable torso position while pressing.. 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?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable Upright Row?

The Left Hook. Boxing trains your delts with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.