Cable Upright Row
- Target muscle
- Deltoid Lateral
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Body part
- Shoulders
- Type
- Strength
The cable upright row is a shoulder-focused pulling exercise that primarily targets the lateral deltoids, with strong help from the front deltoids and traps (middle and lower fibers). Using a low cable keeps constant tension on the muscles through the whole range, making it a smooth, joint-friendly way to build wider, fuller shoulders.
How to do the Cable Upright Row
- 1Attach a straight or EZ bar to a low pulley and stand facing the machine with your feet about shoulder-width apart.
- 2Grip the bar with an overhand grip at roughly shoulder-width and let it hang at arm's length in front of your thighs.
- 3Brace your core, keep your chest up, and pull your shoulder blades down to set a stable base.
- 4Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close to your torso.
- 5Raise until your elbows reach about shoulder height and your upper arms are roughly parallel to the floor.
- 6Pause briefly at the top, feeling the contraction in your side delts and traps, without shrugging your shoulders up to your ears.
- 7Lower the bar under control back to the starting position, resisting the cable the whole way down.
- 8Complete your reps, then step in to return the weight stack to its resting position.
Form tips
- Lead the movement with your elbows rather than your hands so the side delts and traps do the work.
- Keep the bar close to your body throughout to keep tension on the target muscles and reduce strain on the shoulders.
- Stop the pull at about shoulder height; going higher rotates the shoulder into a position that can pinch the joint.
- Use a controlled tempo and let the constant cable tension drive the rep — leave the ego weight off this movement.
Common mistakes
- Pulling the bar too high above shoulder level, which internally rotates the shoulder and increases the risk of impingement.
- Using a grip that is far too narrow, which forces the wrists into an awkward angle and shifts stress onto the joints.
- Heaving the weight up with momentum and a backward lean, which takes tension off the delts and traps and strains the lower back.
- Shrugging the shoulders up at the top instead of driving the elbows out and up, which turns the rep into a partial shrug and loses lateral-delt engagement.
Frequently asked questions
What muscles does the cable upright row work?
It primarily works the lateral (side) deltoids, with the front deltoids and the middle and lower traps assisting, plus smaller help from the brachialis, brachioradialis, serratus anterior, and rotator-cuff muscles like the infraspinatus and teres minor.
How wide should my grip be on the cable upright row?
A grip around shoulder-width is a good default. It keeps the wrists in a comfortable position and emphasizes the side delts, while a very narrow grip can crowd the wrists and increase shoulder strain.
Why use a cable instead of a barbell or dumbbells for upright rows?
The low cable keeps constant tension on the delts and traps through the entire range, including the bottom, where free weights lose resistance. Many lifters also find the cable's pulling angle easier on the shoulders.
How high should I pull the bar on an upright row?
Pull until your elbows reach about shoulder height, with your upper arms roughly parallel to the floor. Going higher offers little extra benefit and increases the chance of shoulder impingement.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 10 to 15 reps with controlled form works well. The upright row responds better to moderate weight and clean technique than to heavy, jerky loads.
