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All shoulders exercisesShoulders · Gym

Cable Upright Row

A rope or bar upright row kept below chest height. Trains the side delts and upper traps with constant cable tension.

IntermediateCable machine3 × 10–15
Cable Upright Row demonstration thumbnail — How To Do A STANDING CABLE UPRIGHT ROW WITH ROPE | Exercise Demonstration Video and Guide
Side deltsCable machine

Cable Upright Row

Demo · Live Lean TV Daily Exercises

Verified Cable Upright Row demonstration by Live Lean TV Daily Exercises. Click to play.

How to do the Cable Upright Row

  1. 1Pull elbows out and up, not back
  2. 2Stop at chest height
  3. 3Wrists stay neutral, never forced high
  4. 4Stop the set if the shoulder pinches

Benefits of the Cable Upright Row

  • Builds strength and size in the side delts through a full, controlled range of motion
  • Also trains traps, biceps as supporting movers
  • Constant tension through the full range — no easy point in the rep
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services