Shoulders · Vertical pull
Cable Upright Row
The cable upright row is a standing pull in which you lift a straight bar or rope from a low pulley up your torso, leading with your elbows. The cable keeps constant tension through the whole movement, including the bottom, so the side delts and upper traps stay loaded in a smooth, controllable path.
Also known as: Cable upright rows, Low pulley upright row, Rope upright row
- Muscle group
- Shoulders
- Movement pattern
- Vertical pull
- Type
- Compound
- Equipment
- Cable machine, Straight bar or rope
- Difficulty
- Beginner
What muscles does the cable upright row work?
Primary movers
- Lateral deltoid
- Trapezius (upper)
Assisting muscles
- Anterior deltoid
- Biceps brachii
- Brachialis
- Forearms
The side delts and upper traps do the lifting as the elbows rise. The load is on the same muscles as the barbell version.
A cable provides tension from the first inch to the last, even at the bottom where free weights feel light. That keeps the muscles working throughout.
The cable also allows an easy adjustment of load, so you can use small increments and track progress.
Using a rope lets your hands separate slightly at the top, which can be kinder to the shoulders than a fixed bar.
How to do the cable upright row
Setup
- 1
Attach a straight bar or rope to the low pulley.
- 2
Stand facing the machine and hold the attachment with an overhand grip, hands about shoulder-width apart.
- 3
Step back slightly so there is tension in the cable.
- 4
Stand tall and brace your core.
Execution
- 1
Pull the attachment up along your body, leading with your elbows.
- 2
Raise your elbows above your wrists.
- 3
Stop at about chest height.
- 4
Pause briefly.
- 5
Lower slowly until your arms are straight.
- 6
Keep your torso upright.
Common cable upright row mistakes
Gripping too narrow
A narrow grip internally rotates the shoulders and raises pinch risk.
The fix: Use shoulder-width or slightly wider.
Pulling too high
Lifting to the chin forces the shoulders into a risky position.
The fix: Stop at chest height.
Leaning back
Leaning to make the lift easier takes tension off the delts.
The fix: Stand tall and lower the weight.
Using momentum
Jerking the cable reduces control.
The fix: Lift smoothly and lower slowly.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Moderate, 1–2 RIR | 60–90 s |
| Endurance | 2–3 | 15–20 | Light | 45–60 s |
| Beginner | 2–3 | 12 | Light | 60 s |
A good alternative when barbell upright rows bother your shoulders. Use a rope or a wider grip, keep the weight moderate and finish below chin height. Add weight when you hit the top of your range.
Running the cable upright row in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Upright Row variations and alternatives
Barbell Upright Row
HarderA heavier version with a fixed bar.
Dumbbell Upright Row
AlternativeA free-weight alternative with a natural hand path.
Lateral Raise
EasierA more isolated side-delt movement.
Face Pull
AlternativeA cable pull for the rear delts.
Barbell Shrugs
AlternativeA heavier trap exercise.
Frequently asked questions
Are cable upright rows better than barbell?
They give smoother tension and an adjustable path, which many find easier on the shoulders. Barbells allow heavier loads.
Rope or bar for cable upright rows?
A rope lets your hands separate at the top, which can be more comfortable. A bar is more stable.
What do they work?
The side delts and upper traps, with the biceps and forearms assisting.
How high should I pull?
To about chest height, with your elbows above your wrists.
Can they hurt my shoulders?
Any upright row can if you pull too high or use a narrow grip. Stay shoulder-width and stop short of the chin.
Hercules tracks every cable upright row you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play