Smart Workout Diary

Cable Upper Row

The cable upright row is a standing pulling exercise performed by drawing a low cable handle upward along the body toward the upper chest. It primarily trains the deltoids and also involves the upper trapezius and arms. It can support shoulder strength and muscular development when performed with controlled range of motion.

Demonstration

Cable Upper Row — demonstration 1
Cable Upper Row — demonstration 2

Instructions

  1. Set up the cable: Attach a straight bar or short bar handle to a low cable pulley and select a light, controllable load.
  2. Take your position: Stand tall facing the pulley with feet about hip-width apart. Hold the handle with an overhand grip, hands slightly narrower than shoulder width, and begin with arms extended.
  3. Pull upward: Brace your abdomen and draw the handle close to your body toward the upper chest. Let the elbows travel outward and upward, but keep them no higher than shoulder level.
  4. Return with control: Pause briefly, then lower the handle slowly to the starting position without leaning back or swinging. Repeat smoothly.
Muscle Group
Delts
Other Muscle Groups
Traps, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a comfortable range: Stop the pull at or below shoulder height; forcing the elbows higher may irritate the shoulders.
  2. Keep the load modest: Choose resistance that allows a steady torso and slow lowering rather than using momentum.
  3. Keep wrists neutral: Avoid sharply bending the wrists as the handle travels upward.
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