Cable Upright Row
The cable upright row targets the lateral deltoids and upper trapezius through a vertical pulling motion with constant cable tension. The cable provides a smoother resistance curve than a barbell, reducing joint stress throughout the movement.
How to do it
- Attach a straight bar or rope to the low pulley of a cable machine.
- Stand facing the machine and grip the attachment with an overhand grip slightly narrower than shoulder-width.
- Pull the attachment straight up toward your chin, leading with your elbows.
- Keep the bar close to your body and raise your elbows above shoulder height.
- Pause at the top, then slowly lower the attachment back down.
- Repeat for the desired number of repetitions.
Form cues
- Stand close to the cable machine with a narrow overhand grip.
- Lead the movement with your elbows, keeping them higher than your wrists.
- Pull the attachment straight up toward your chin in a smooth motion.
- Keep the cable and bar close to your torso throughout the lift.
- Pause briefly at the top before slowly lowering the weight.
Breathing: Exhale as you pull the bar up toward your chin, and inhale in a controlled manner as you lower the weight back down.
Common mistakes
- Using too much momentum by swinging the torso, which reduces the work done by your shoulders.
- Allowing the hands to rise higher than the elbows, which places unnecessary strain on the wrist and shoulder joints.
- Using a grip that is too wide, which changes the angle of pull and minimizes the focus on the traps and lateral delts.
Muscles worked
Primary: delts. Secondary: traps, biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel pinching or discomfort in the front of your shoulders, ease off and reduce the range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should my elbows lead the movement?
Leading with your elbows ensures that the tension stays centered on your side deltoids and traps rather than shifting to your forearms or biceps.
How high should I pull the cable?
Pull the attachment up until your elbows reach roughly shoulder height or slightly higher, stopping before your wrists become higher than your elbows.
Is a cable better than a barbell for upright rows?
The cable provides continuous resistance throughout the entire range of motion, which tends to feel smoother on the shoulder joints than a fixed barbell.