Cable Upright Row
How to do it
Starting position
- Attach a straight bar to the bottom of the cable.
- Stand with your feet hip-width apart and grip the bar with an overhand grip.
- Look straight ahead and keep your chest up.
Movement
- Engage your abs and pull the bar up close to your body.
- Pull the bar up to your collarbone on the way up.
- Return to the starting position, feeling the resistance.
Breathing
Exhale as you pull the bar, and inhale as you lower it.
Trainer tips
- Pull with your elbows higher than your wrists
- Pull the bar up toward your chin
- Lower slowly and maintain tension
Cautions
- Increasing weight excessively can cause inflammation in the shoulder joints, so start with a light weight.
- Excessively shrugging the shoulders
- Bending the wrists and pulling with the hands
Exercise info
| Primary muscles |  Side delts Traps |
|---|---|
| Secondary muscles | Front delts · Biceps · Forearms |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
13 similar exercises
Representative exercise: Cable Upright Row
- Cable Upright Row (SZ Bar)
- Cable Upright Row (rope attachment)
- Bottle Weighted Upright Row
- Dumbbell Upright Row
- Dumbbell Upright Row (back POV)
- Kettlebell Upright Row
- Smith Upright Row
- Stick Standing Upright Row
- EZ Bar Standing Upright Row
- Sitting Upright Row on a Chair
- Dumbbell One Arm Upright Row
- Cable High Pull with Rope Attachment
- Cable Lying Upright Row (SZ Bar)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Lateral RaiseEasierCable Single Arm Cuffed Lateral RaiseEasierCable Lying Upright Row (SZ Bar)HarderBarbell Upright RowSimilar exerciseBand Upright Row (Under Two Feet)Similar exerciseDumbbell Lateral RaiseSimilar exerciseDumbbell Upright RowSame muscle · different equipmentSmith Upright RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.