Cable Upright Row: How-to, Tips & More
The Cable Upright Row is a beginner isolation exercise for your shoulders. You do it with cable machine and straight bar. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your traps, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Traps
Secondary
How to do the Cable Upright Row
- Stand facing a low pulley holding a straight bar, hands about shoulder width.
- Pull the bar up along your body, leading with your elbows.
- Stop when your upper arms are level with your shoulders.
- Lower slowly.
Cable Upright Row tips
- Stop at shoulder height to keep the shoulders happy.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar
Type
Isolation
Cable Upright Row alternatives
Barbell Upright Row
Shoulders
Dumbbell Upright Row
Shoulders
Cable Lateral Raise
Shoulders
Leaning Cable Lateral Raise
Shoulders
More shoulders exercises
Band Lateral Raise
Resistance band
Dumbbell Lateral Raise
Dumbbells
Leaning Dumbbell Lateral Raise
Dumbbells
Machine Lateral Raise
Lateral raise machine
Seated Dumbbell Lateral Raise
Dumbbells
Side Lying Lateral Raise
Dumbbells
Frequently asked questions
What muscles does the Cable Upright Row work?
The Cable Upright Row mainly works your shoulders, with help from your traps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Upright Row good for beginners?
Yes. The Cable Upright Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Upright Row?
You need cable machine and straight bar.
Add Cable Upright Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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