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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cable Upright Row
ShouldersIntermediate

Cable Upright Row

An upright row with a straight bar on a low pulley. The cable keeps tension steady from the thighs to the chest and is easy to load in small steps.

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Primary muscles

  • Side Delts
  • Traps (Trapezius)

Secondary muscles

  • Front Delts
  • Biceps
  • Brachialis
Sets
3
Reps
10–15
Rest
60s

How to perform

Cable Upright Row movement

Main muscles working (thicker lines)

Starting position

Attach a straight bar to a low pulley and stand close to the stack, holding the bar on your thighs with an overhand grip about shoulder-width.

  1. 1

    Brace and keep the bar close to your body.

  2. 2

    Pull the bar up by driving the elbows up and out.

  3. 3

    Stop when the elbows reach about shoulder height, bar around lower-chest level.

  4. 4

    Lower slowly back to the thighs.

Breathing: Exhale as you pull, inhale as you lower.

Coaching tips

  • Elbows lead the bar

  • Stay tall

  • Stop at shoulder height

Common mistakes

  • Using a very narrow grip

  • Pulling the bar up to the chin

  • Leaning back against the cable

Safety notes

  • Use a grip at least shoulder-width and stop around shoulder height to reduce shoulder impingement risk; skip it if it causes pain.

Details

Body parts
Shoulders · Upper Body
Equipment
Cable
Movement
Vertical Pull
Exercise type
Compound
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable Lateral RaiseBeginner→

Variations

  • Barbell Upright RowIntermediate→
  • Resistance Band Upright RowBeginner→
  • Smith Machine Upright RowBeginner→

Similar Exercises

  • Cable ShrugBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.