Cable exercise

Upright Row (Cable) form, muscles worked, and workout tracking

The cable upright row uses a low pulley to keep constant tension on the lateral and front deltoids and upper traps throughout the movement, making it a smooth option for building shoulder width.

Upright Row (Cable) illustration

How to do Upright Row (Cable)

  1. 1Attach a straight or EZ bar to a low pulley and grip it overhand slightly narrower than shoulder-width.
  2. 2Stand tall with the bar in front of your thighs, brace your core, and keep your chest up.
  3. 3Exhale as you pull the bar straight up along your body, leading with your elbows until it reaches upper-chest height.
  4. 4Keep your elbows higher than your wrists and avoid leaning back or shrugging.
  5. 5Inhale as you lower the bar under control against the cable tension; repeat for the prescribed reps.

Related exercises

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Bicep Curl (Cable)

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Cable Crossover

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Cable Crunch

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Track Upright Row (Cable) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.