Smart Workout Diary

Cable Upright Row

The cable upright row is a standing pulling exercise in which a cable handle is drawn upward along the torso toward the upper chest. It primarily trains the shoulders, especially the deltoids, with assistance from the upper trapezius and biceps. The cable provides consistent resistance and can support shoulder and upper-back strength development when performed with a comfortable range of motion.

Demonstration

Cable Upright Row — demonstration 1
Cable Upright Row — demonstration 2

Instructions

  1. Set the cable: Attach a straight bar to a low cable pulley and select a light, controlled load.
  2. Take your position: Stand tall facing the pulley with feet about hip-width apart. Hold the bar with an overhand grip slightly narrower than shoulder width, arms extended, and the bar in front of your thighs.
  3. Brace your body: Keep your ribs down, gently brace your abdomen, and maintain a neutral spine. Keep the bar close to your body.
  4. Pull upward: Exhale as you lead with your elbows and draw the bar vertically toward your upper chest. Keep your elbows below or roughly level with your shoulders, using only a comfortable shoulder range.
  5. Control the return: Inhale and slowly lower the bar to the starting position without leaning back, swinging, or allowing the weight stack to slam.
  6. Repeat safely: Use smooth repetitions and stop if the movement causes sharp pain or persistent shoulder discomfort.
Muscle Group
Delts
Other Muscle Groups
Traps, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a moderate grip: A grip slightly narrower than shoulder width often allows a more comfortable pulling path.
  2. Limit elbow height: Do not force the elbows high if your shoulders feel pinched; stop at the highest pain-free position.
  3. Avoid momentum: Keep the torso tall and still rather than leaning back or bouncing the load upward.
  4. Control both phases: Lift and lower at a steady pace, keeping tension rather than letting the stack rest or strike.
Exercise library