Cable Upright Row
A standing shoulder and upper-back exercise using a narrow overhand grip on a short bar attached to a low pulley. The upward pull combines shoulder abduction and scapular elevation with elbow flexion.
- Body part
- Shoulders: all exercises
- Equipment
- Cable Machine: all exercisesStraight Cable Bar
What it trains
- Upper Trapezius, Primary, 85%
- Lateral Deltoid, Primary, 85%
- Serratus Anterior, Secondary, 50%
- Brachioradialis, Secondary, 50%
- Biceps Long Head, Secondary, 50%
- Biceps Short Head, Secondary, 50%
How to perform
Attach a short straight bar to a low pulley and stand facing the machine with both feet planted.
Take a narrow overhand grip and start with the bar in front of your thighs and arms extended.
Pull the bar close to your body, guiding your elbows outward and upward to a comfortable upper-torso height.
Pause briefly with elbows above the wrists, then lower the bar under control until the arms return to the starting position.
Tips
Keep your torso upright without leaning back to lift the stack.
Use only a shoulder range that is comfortable; the exercise does not require chin contact.
Keep the same grip throughout the repetition.
Common mistakes
Swinging the torso to start the pull.
Pulling into shoulder pain or forcing the elbows excessively high.
Bending the wrists sharply or turning the exercise into a curl with elbows kept down.
Related exercises
Variations · 1
Dumbbell Upright Row
The same standing upright-pull family uses independent dumbbells instead of a narrow rigid bar on a low cable; the grip and resistance setup differ.
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