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Shoulders

Cable Upright Row Wide

The Cable Upright Row Wide is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: side delts 39%, upper traps 20% and front delts 12%.

Level: IntermediateEquipment: CableMulti-joint (compound)
Cable Upright Row Wide demonstration

How to do it

  1. Set a pulley at its lowest position and clip on a long straight bar.
  2. Stand facing the machine and grip the bar overhand about one and a half times shoulder width.
  3. Stand tall with the bar in front of the thighs, arms straight.
  4. Pull the bar up by lifting the elbows out to the sides until they reach shoulder height.
  5. Lower slowly until the arms are straight again.

Tips

  • The wide grip shifts more of the work to the side delts.
  • Keep the elbows above the wrists throughout.
  • The bar only rises to about the bottom of the chest: the elbows set the range.

Common mistakes

  • Leaning back or bouncing the knees.
  • Shrugging the shoulders up to meet the bar.
  • Dropping the bar quickly on the way down.

Muscles worked by the Cable Upright Row Wide

  • Side delts Primary39%
  • Upper traps Primary20%
  • Front delts Secondary12%
  • Mid traps Secondary8%
  • Rear delts Secondary6%
  • Rotator cuff Stabilizer6%
  • Brachialis Minor4%
  • Biceps (long head) Minor3%
  • Brachioradialis Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A wider grip raised deltoid activity (McAllister 2013). Pulling a bar up the body with elbows leading is shoulder abduction plus scapular elevation: lateral delt and upper traps lead, front delt and mid traps help, the elbow flexors carry the load.

Cable Upright Row Wide alternatives

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Frequently asked questions

What muscles does the Cable Upright Row Wide work?

Mainly the side delts and upper traps. The front delts, mid traps and rear delts assist.

Is the Cable Upright Row Wide good for beginners?

The Cable Upright Row Wide is rated intermediate. If you are new, learn the Dumbbell Upright Row first and build up from there.

What is a good alternative to the Cable Upright Row Wide?

For example the Cable Upright Row, Dumbbell Upright Row and Resistance Band Upright Row. They train mostly the same muscles, some with different equipment.

Sources

  • McAllister et al. 2013, JSCR 27(1):181-187 (grip width)

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