Shoulders · Cable machine

Cable Upright Row

The cable upright row is a multi-joint upper-body exercise that targets the lateral deltoids and upper trapezius under continuous cable tension. It fits well into hypertrophy-focused shoulder or pull workouts as a primary accessory movement after heavier pressing.

Muscles: Shoulders, Back
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand in front of a cable machine with the pulley set to the lowest position.
Attach a bar or rope handle to the pulley.
Grab the handle with both hands using an overhand grip, hands close together.
Stand with your feet shoulder-width apart, back straight, and shoulders relaxed.
Inhale and brace your core. Exhale as you lift the handle straight up towards your chin, leading with your elbows.
Keep your elbows higher than your forearms and wrists throughout the lift.
Focus on using your shoulder and upper back muscles.
Slowly lower the handle back to the starting position, controlling the movement.

Common mistakes

Pulling the elbows excessively high above shoulder level, which can lead to shoulder impingement and joint irritation.
Using an overly narrow grip on the bar, which places unwanted torque on the wrists and internal rotators.
Leaning backward and swinging the torso to initiate the pull, taking tension off the deltoids and straining the lower back.

Tips

Keep the cable attachment moving close to your torso throughout the entire range of motion.
Use a rope attachment or EZ-curl bar if a straight handle causes discomfort in your wrists.
Pause for a brief second at the top of the movement before controlling the eccentric phase back down.

Sets and reps

For targeted muscle development and healthy joints, aim for 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the cable upright row safe for the shoulders?

It is safe for most lifters when stopped at mid-chest height, but anyone feeling sharp joint pain should stop the exercise and consult a specialist.

Why use cables instead of a barbell for upright rows?

Cables provide uniform tension from bottom to top and allow a slightly smoother line of pull that is often gentler on the wrists.

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