MusclistCable Upright Row
Cable Upright Row mainly works the side delts, with help from the traps and biceps. A cable exercise for shoulders.
- Body part
- Shoulders
- Equipment
- Cable
- Main muscle
- Side delts
How to do it
An upright row done with a straight bar or rope on a low pulley, pulling up along the front of your body. The cable keeps tension steady, and a rope lets your hands spread naturally as you pull.
- Stand close to the pulley with a shoulder-width or wider grip.
- Pull with your elbows leading, keeping them above your hands.
- Stop around chest height to stay comfortable.
- Lower the handle slowly under control.
Muscles worked
How to track it
Musclist logs Cable Upright Row as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.