Shoulders · Cable · Intermediate

How to do Upright Row (Cable)

The cable upright row is a strength exercise targeting the deltoids, with secondary emphasis on the traps and biceps. It involves pulling a cable attachment upward towards the chin, leading with the elbows, to engage the shoulder muscles.

Primary muscle: Shoulders
Also works: Traps and Biceps
Equipment: Cable
Level: Intermediate
Category: Shoulders

How to do Upright Row (Cable), step by step

Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
Keep your back straight and your core engaged throughout the exercise.
Pull the cable attachment straight up towards your chin, leading with your elbows.
Pause for a moment at the top, squeezing your shoulder blades together.
Slowly lower the cable attachment back down to the starting position.
Repeat for the desired number of repetitions.

Muscles worked

Upright Row (Cable) works your shoulders as the main mover, with help from your traps and biceps.

Track Upright Row (Cable) in SPLYT

Upright Row (Cable) 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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