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Shoulders

Cable Upright Row

The Cable Upright Row is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: side delts 36%, upper traps 20% and front delts 12%.

Also known as: cable upright row (bar), cable upright row (rope)

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

How to do it

  1. Set a pulley at its lowest position and clip on a straight bar or a rope.
  2. Stand facing the machine, close to it, holding the bar overhand about shoulder width apart.
  3. Stand tall with the bar in front of the thighs, arms straight.
  4. Pull the bar up along the body, leading with the elbows, until the elbows are at shoulder height.
  5. Lower slowly until the arms are straight again.

Tips

  • Keep the elbows higher than the hands throughout.
  • Stop at shoulder height; pulling higher mostly adds strain, not work.
  • Keep the bar close to the body.

Common mistakes

  • Using a very narrow grip that forces the wrists to bend.
  • Leaning back to pull the bar up.
  • Pulling the elbows far above the shoulders.

Muscles worked by the Cable Upright Row

  • Side delts Primary36%
  • Upper traps Primary20%
  • Front delts Secondary12%
  • Mid traps Secondary8%
  • Rear delts Secondary6%
  • Biceps (long head) Minor6%
  • Rotator cuff Stabilizer6%
  • Brachialis Minor4%
  • 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.

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 alternatives

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Frequently asked questions

What muscles does the Cable Upright Row work?

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

Is the Cable Upright Row good for beginners?

The Cable Upright Row 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?

For example the Dumbbell Upright Row, Resistance Band Upright Row and Smith Machine 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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