Cable Upright Row
Primary
Shoulders
Secondary
Traps, Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Cable Upright Row is a compound pulling movement that primarily targets your shoulders. Use for shoulder and trap development.
Everything You Need to Know About the Cable Upright Row
The Cable Upright Row is a intermediate difficulty exercise that targets your Side shoulders and Traps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder and trap development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cable Upright Row
Primary
Secondary
Stabilizers
Cable Upright Row form guide
- 1
Set a cable at the lowest position with a bar attachment.
- 2
Stand facing the machine.
- 3
Grip the bar with hands shoulder-width or slightly narrower.
- 4
Pull the bar up along your body.
- 5
Lead with your elbows.
- 6
Lower with control for optimal results.
What are the best tips for the Cable Upright Row?
Constant cable tension.
Wider grip for more side delt.
Lead with elbows for optimal results.
Stop at shoulder height.
What are common Cable Upright Row mistakes to avoid?
Grip too narrow which reduces stability and power.
A poor grip during the Cable Upright Row limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Pulling too high for optimal results.
On pulling movements like the Cable Upright Row, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Cable Upright Row takes work away from your Side shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Cable Upright Row right for you?
Intermediate lifters looking to progress their training.
How to Program the Cable Upright Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Cable Upright Row?
Other Variations
- Wide Grip Cable Row
- Rope Cable Upright Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Upright Row — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Stop if shoulder pain occurs.
- Use wider grip if needed.