Exercises› Shoulders› Cable Upright Row

Cable Upright Row: Correct Form & Muscles Worked

Shoulders, Traps primary Cable Machine Intermediate Compound · Pull

The cable upright row performs the upright row with constant cable tension and a smoother path. The cable allows a more natural arm path, reducing shoulder impingement risk while targeting lateral delts and traps.

Front Back
Shoulders, Trapsprimary
Bicepssecondary

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Cable Upright Row Video Tutorial

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Video tutorial coming soon

How to Do the Cable Upright Row

  1. Set cable to lowest position. Attach a straight bar or rope. Stand facing the machine.
  2. Wide overhand grip. Step back for tension.
  3. Pull up along your body, driving elbows up and out.
  4. Pull to upper chest/shoulder height. Squeeze.
  5. Lower under control. Cable maintains tension throughout.

Cable Upright Row Mistakes to Avoid

Pulling too high — stop at shoulder height.
Narrow grip — wide is safer and hits lateral delt more.
Standing too close — step back for tension at the bottom.
Leaning back — stay upright.

Cable Upright Row Muscles Worked

The cable upright row targets the lateral deltoid and upper trapezius with constant tension. The smoother cable path is gentler on shoulders than barbell.

Cable Upright Row Alternatives

Upright RowWant barbell version — heavier but less shoulder-friendly
Lateral RaiseWant pure lateral delt without trap involvement
Cable Lateral RaiseWant cable lateral delt without the row motion
Dumbbell ShrugWant to isolate traps
↑ Harder variation
Upright Row
↓ Easier variation
Lateral Raise

Cable Upright Row Programming

Strength
3 × 8-10
sets × reps
Rest 90 sec
Hypertrophy
3 × 10-12
sets × reps
Rest 60 sec
Endurance
3 × 12-15
sets × reps
Rest 45 sec

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Cable Upright Row FAQ

Cable or barbell upright row?
Cable is safer — smoother tension and natural path reduces impingement. Barbell allows heavier loads but is harsher.
Rope or bar?
Rope lets hands spread at the top — more natural and shoulder-friendly. Rope is slightly better here.
Is cable upright row safe?
Safer than barbell but same rules: wide grip, don't go above shoulder height, stop if you feel a pinch.
Can this replace lateral raises?
Different exercises. Upright rows are a pull, lateral raises are an abduction. Upright rows hit more trap. Both have a place.

Related Shoulders Exercises

Upright Row
Shoulders · Barbell · Intermediate
Lateral Raise
Shoulders · Dumbbell · Beginner
Cable Lateral Raise
Shoulders · Cable · Beginner
Dumbbell Shrug
Traps · Dumbbell · Beginner
Face Pull
Rear Delts · Cable · Beginner
Overhead Press
Shoulders · Barbell · Intermediate
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