How to do the Cable Upright Row
Cable Upright Row is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Traps and Biceps.
Cable Upright Row demonstration · © GymiaFit
Cable Upright Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Biceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Upright Row step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
- 2Keep your back straight and your core engaged throughout the exercise.
- 3Pull the cable attachment straight up towards your chin, leading with your elbows.
- 4Pause for a moment at the top, squeezing your shoulder blades together.
- 5Slowly lower the cable attachment back down to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Upright Row — questions
What muscles does the Cable Upright Row work?
The Cable Upright Row primarily targets the Delts. It also recruits the Traps, Biceps as secondary movers.
What equipment do I need for the Cable Upright 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 Upright 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 Upright Row?
Cable Kneeling Rear Delt Row (with Rope) (male), Cable Rear Delt Row (stirrups), Cable Rear Delt Row (with Rope) 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 Upright 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.