# Cable Upright Row

A cable pulling exercise targeting the traps and lateral delts. Useful for lifters building upper-shoulder size with steady cable resistance.

- Intermediate · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-upright-row-with-straight-bar/video/male.mp4
- HTML: https://seto.fit/exercises/cable-upright-row/

## Muscles worked

- Traps: 9/10
- Side delts: 8/10
- Biceps: 3/10

## How to do the Cable Upright Row

1. Stand facing the cable machine with a straight bar on the low pulley, arms hanging forward.
2. Pull the handle straight up close to your body, lifting with your elbows, not your wrists.
3. Stop when your elbows reach shoulder height, then slowly lower the handle.
4. Return to the starting position to complete one repetition of this exercise.

### Full technique — 6 steps

1. Attach a straight bar or rope to the low pulley and stand tall facing the machine.
2. Grip the handle with hands close to shoulder width and let it hang in front of your thighs.
3. Set your torso upright, keep wrists neutral, and start with elbows slightly bent.
4. Pull the handle straight up close to your body by driving your elbows upward.
5. Raise until your elbows reach about shoulder height without forcing extra range.
6. Lower the handle back down along the same path until your arms are extended at the bottom.

## Common mistakes

- Yanking the weight with torso swing
- Pulling elbows far above shoulders
- Letting the handle drift forward
- Curling the weight with biceps

## Form cues

- Drive elbows up
- Keep the handle close
- Stop at shoulder height
- Stand tall throughout

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Upright Row](https://seto.fit/exercises/dumbbell-upright-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Upright Row](https://seto.fit/exercises/band-upright-row/) — Intermediate
- **This exercise: Cable Upright Row — Intermediate**
- Harder: [Barbell Upright Row](https://seto.fit/exercises/barbell-upright-row/) — Intermediate

## Quick answers

### What muscles does the Cable Upright Row work?

Primary: Traps 9/10, Side delts 8/10. Also works: Biceps 3/10.

### When should I do the Cable Upright Row in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Cable Upright Row?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Upright Row?

Dumbbells: Dumbbell Upright Row.

### What is an easier version of the Cable Upright Row?

Resistance Band Upright Row (Intermediate).

### What is a harder version of the Cable Upright Row?

Barbell Upright Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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