Cable Upper Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable upper row is a back-strength exercise that targets the upper back and rear shoulder — the lats, teres major and minor, infraspinatus, and the middle and lower fibers of the trapezius. Pulling from a high cable to your upper chest, it also recruits the rear deltoid, brachialis, brachioradialis, and the lower chest as synergists, making it a good choice for building back thickness and shoulder-health balance.
Cable Upper Row: So führst du sie aus
- 1Set the cable pulley to a high position (above head height) and attach a rope or straight bar. Select a moderate weight.
- 2Stand or sit facing the machine with your feet shoulder-width apart, and grip the attachment with both hands using an overhand grip.
- 3Step back to create tension on the cable, then brace your core and set your shoulder blades down and back.
- 4Keeping your torso upright, pull the attachment toward your upper chest by driving your elbows back and out at roughly shoulder height.
- 5Squeeze your shoulder blades together at the end of the pull, keeping your wrists straight and your chest tall.
- 6Pause briefly, then extend your arms under control to return the attachment to the start, letting your shoulder blades spread fully.
- 7Complete your reps, then step forward to safely return the weight stack to rest.
Technik-Tipps
- Lead the pull with your elbows, not your hands, so the work stays in your upper back and rear delts rather than your forearms.
- Keep your elbows high and flared to around shoulder height to bias the middle traps, teres muscles, and rotator cuff.
- Move only at the shoulders and elbows — avoid rocking your torso back to swing the weight.
- Use a full range of motion: let your shoulder blades protract on the return and fully retract at the top of each rep.
Häufige Fehler
- Using momentum to jerk the weight, which shifts load off the target muscles and strains the lower back.
- Letting the elbows drop low toward the ribs, which turns it into a lat-dominant row and reduces upper-back and rear-delt work.
- Shrugging the shoulders up toward the ears, which overloads the upper traps instead of the intended middle and lower fibers.
- Cutting the range short by not letting the shoulder blades spread on the return, which limits the stretch and contraction.
Häufig gestellte Fragen
What muscles does the cable upper row work?
It targets the upper back and rear shoulder — the lats, teres major and minor, infraspinatus, and the middle and lower trapezius — with help from the rear deltoid, brachialis, brachioradialis, and lower chest.
How is the cable upper row different from a standard cable row?
The cable upper row pulls from a high pulley to your upper chest with elbows flared high, emphasizing the middle and lower traps, teres muscles, and rear delts. A standard low-cable row pulls toward the waist with elbows tucked, biasing the lats more.
Where should I feel the cable upper row?
You should feel it across your upper back, between and below the shoulder blades, and in the back of your shoulders. If you mostly feel it in your forearms or lower back, lighten the load and lead with your elbows.
How many sets and reps should I do?
For back size and shoulder-health work, 3–4 sets of 10–15 controlled reps is a good range. Pick a weight you can move without swinging your torso.
