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IntermediateShouldersCable MachineCompound

Cable Upright Row

Cable upright rows target the shoulders and traps with constant tension. This exercise is suitable for building upper back size and improving shoulder strength.

Cable Upright Row demonstration

Visual demonstration — Cable Upright Row

Muscles Worked

Shoulders (Primary)TrapsBiceps

Step-by-Step Instructions

  1. 1Attach a straight bar to the low cable pulley.
  2. 2Stand upright and grasp the bar with an overhand grip.
  3. 3Pull the bar up along your body to chest height, elbows leading.
  4. 4Lower the bar slowly to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep the bar close to your body.
  • Lift with your elbows, not your wrists.
  • Avoid excessive shrugging.

Common Mistakes to Avoid

  • Using momentum
  • Lifting too high
  • Letting wrists bend excessively

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