Cable Upright Row
An upright row with a straight bar or rope on a low cable, pulled up close to the body with the elbows leading. It trains the side delts and upper traps. The cable keeps tension at the bottom, and a rope lets the hands split apart, which many find easier on the wrists and shoulders than a barbell.
Updated
Primary muscles: Side Delts, Traps. Equipment: Cable machine.
Muscles worked
Primary
Equipment
How to do it
- Attach a straight bar or rope to the low pulley and stand close to the machine.
- Grip the bar overhand at shoulder width, or hold the rope ends with palms facing you.
- Brace the core and stand tall with the arms straight.
- Pull the handle up close to the body, leading with the elbows out to the sides.
- Stop at lower-chest height, elbows level with or just below the shoulders.
- Lower under control to straight arms.
Watch for
- Pulling the elbows far above shoulder height.
- Leaning back to finish the rep.
- Wrists curling up higher than the elbows.
Breathing
Exhale as you pull up, inhale as you lower.
Tip
With the rope, let the hands drift apart as you pull; stop earlier if the front of the shoulder feels pinched.
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