How to do the Cable Upright Row
- Stand facing the cable machine with a straight bar on the low pulley, arms hanging forward.
- Pull the handle straight up close to your body, lifting with your elbows, not your wrists.
- Stop when your elbows reach shoulder height, then slowly lower the handle.
- Return to the starting position to complete one repetition of this exercise.
Full technique — 6 steps
- Attach a straight bar or rope to the low pulley and stand tall facing the machine.
- Grip the handle with hands close to shoulder width and let it hang in front of your thighs.
- Set your torso upright, keep wrists neutral, and start with elbows slightly bent.
- Pull the handle straight up close to your body by driving your elbows upward.
- Raise until your elbows reach about shoulder height without forcing extra range.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Upright Row Same level
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
- This exercise Cable Upright Row
- Harder Barbell Upright Row
Too hard for now? Start with the Resistance Band Upright Row.
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).
