How to do the Cable Upper Row
Cable Upper Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Cable Upper Row demonstration · © GymiaFit
Cable Upper Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Upper Row step by step
- 1Attach a straight bar to a cable machine at chest height.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 4Keep your back straight and your core engaged.
- 5Pull the bar towards your upper chest, squeezing your shoulder blades together.
- 6Pause for a moment at the top of the movement.
- 7Slowly release the bar back to the starting position.
- 8Repeat for the desired number of repetitions.
Cable Upper Row — questions
What muscles does the Cable Upper Row work?
The Cable Upper Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Cable Upper Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Upper Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Upper Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Upper Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.