Cable Upright Row
Pulling from a low pulley keeps tension on the delts at the very bottom of the rep, where a barbell version briefly goes slack. The cable also drags slightly forward as well as down, so you fight it through the whole arc, which suits slower sets of 12 to 20.
How to do the Cable Upright Row
- 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.
Tip: Lead with the elbows and keep the bar close to the body as it rises.
Muscles worked
Primary
Delts · Shoulders
The side delts lift the elbows out and up and should be the muscle you feel burning by the last rep.
Common mistakes
- Pulling too high — the elbows should stop around shoulder height; going higher pinches the shoulder joint.
- Grip too narrow — a narrow grip forces the wrists to bend and turns the shoulders in; use at least shoulder width so the elbows lead out to the sides.
- Heaving with the hips — a small dip and drive at the start means the weight is too heavy; lift from a dead stop with the torso still.
- Elbows dropping below the hands — keep the elbows higher than the wrists throughout so the delts, not the biceps, do the work.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Upright rows go after the presses in a shoulder session as accessory work. Superset them with a lateral raise or a rear delt fly using the same weights.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Upright Row work?
The Cable Upright Row primarily works the delts. It also involves the traps and biceps, which assist the movement and stabilise the joints.
Is the Cable Upright Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Upright Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Upright Row?
If you cannot do the Cable Upright Row, try the EZ-Bar Upright Row, the Bent Arms Barbell Front Raise or the Barbell Upright Row. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Upright Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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