Upper back · Cable · Beginner

How to do Cable Upper Row

The cable upper row is a compound exercise targeting the upper back, performed using a cable machine and a straight bar. It involves pulling the bar towards the upper chest, engaging the upper back, biceps, and shoulders.

Primary muscle: Upper back
Also works: Biceps and Shoulders
Equipment: Cable
Level: Beginner
Category: Back

How to do Cable Upper Row, step by step

Attach a straight bar to a cable machine at chest height.
Stand facing the machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your back straight and your core engaged.
Pull the bar towards your upper chest, squeezing your shoulder blades together.
Pause for a moment at the top of the movement.
Slowly release the bar back to the starting position.
Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Upper Row →

Muscles worked

Cable Upper Row works your upper back as the main mover, with help from your biceps and shoulders.

Track Cable Upper Row in SPLYT

Cable Upper Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More upper back exercises

All 91 upper back exercises →

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