Shoulders exercise
Cable Upright Row
Upright row on a low cable with a bar, with constant tension.
- Primary muscleShoulders
- Also worksUpper back
- EquipmentCable machine
- TypeCompound
- MovementVertical pull
- LevelBeginner
- Shoulders
- Upper back
- Cable machine
How to do the Cable Upright Row
4 steps, in the order you do them.
- Attach a bar to the low cable and grab it with an overhand grip, shoulder-width apart.
- Stand tall close to the cable.
- Pull the bar up close to your body with your elbows up and out, to shoulder height.
- Lower it with control.
Muscles worked
Common Cable Upright Row mistakes
What goes wrong most often when you do the Cable Upright Row, and how to fix it.
Your body is far from the cable, and the bar pulls you forward.
Stand close to the low pulley so the cable rises straight up, almost brushing your body.
Your wrists bend down with the straight bar.
Use a short bar or a rope if the straight bar bends your wrists, and keep them straight.
Your torso leans toward the pulley on the way down.
Keep your torso upright and your abs tight on the way back too, when the cable pulls down.
Alternatives to the Cable Upright Row
They work the shoulders with other equipment, including options for training at home.
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More shoulders exercises
Dumbbell Upright RowShoulders · Dumbbells
Side Lying Dumbbell Lateral RaiseShoulders · Bench
Loop Band Upright RowShoulders · Resistance band
Loop Band Lateral RaiseShoulders · Resistance band
Frequently asked questions
What muscles does the Cable Upright Row work?
The Cable Upright Row works mainly the shoulders. It also works the upper back and the biceps.