Cable Upright Row

How to Perform the Cable Upright Row

Set a cable pulley to the lowest position and attach a straight bar or EZ bar attachment.
Stand facing the machine and grasp the bar with an overhand grip slightly narrower than shoulder-width.
Stand upright with your arms fully extended, the bar resting against your thighs. Pull your shoulders back and brace your core.
Pull the bar upward along the front of your body by driving your elbows up and out to the sides.
Continue pulling until the bar reaches upper chest or chin level and your elbows are above your shoulders.
Pause briefly at the top, then slowly lower the bar back to the starting position under control. Keep the bar close to your body throughout.

Pulling the bar too high

Stop when your elbows reach shoulder height. Pulling higher can impinge the shoulder joint and cause injury.

Using a grip that is too narrow

Use at least a shoulder-width grip to reduce internal rotation of the shoulder and minimize impingement risk.

Shrugging the shoulders at the top

Lead with your elbows rather than your shoulders. The traps will engage naturally without deliberately shrugging.

✓Builds shoulder width by effectively targeting the lateral and anterior deltoids.
✓Cable resistance provides smooth, constant tension that reduces joint stress compared to barbell variations.
✓Develops the upper traps and improves overall shoulder and upper back aesthetics.

●Use a wider grip to shift emphasis toward the lateral deltoids and reduce shoulder strain.
●Focus on leading with the elbows rather than the hands to better engage the deltoids.
●Control the negative portion of the lift for 2-3 seconds to maximize muscle engagement.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 10-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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