Cable Upright Row
Expert Advice
Keep the movement controlled and avoid lifting the weight too high, which can put undue stress on your shoulders.
How-to-do Steps
- Attach a straight bar to the low pulley of a cable machine.
- Stand upright with your feet shoulder-width apart and knees slightly bent.
- Grasp the bar with an overhand grip, hands slightly narrower than shoulder-width.
- Lift the bar straight up to your chin, leading with your elbows.
- Lower the bar back down slowly to the starting position.
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Muscles Worked
Cable Upright Row primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Abs10%
Traps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Upright Row work?
Cable Upright Row primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Abs, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Upright Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Upright Row suitable for beginners?
Cable Upright Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
