Male model ex_FJTCB4

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Shoulders · Cable

Cable Upright Row With Straight Bar

beginnerstrength

Cable Upright Row With Straight Bar is a beginner compound strength exercise that works the delts (shoulders), with the biceps and forearms assisting. It needs a cable and a pull-up bar. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders · Deltoids
Upper Back · Trapezius

Secondary muscles

Biceps · Biceps Brachii
Forearms · Brachioradialis

How to do Cable Upright Row With Straight Bar

Stand with your feet shoulder-width apart, facing the cable machine with a straight bar attached to the low pulley. Grasp the bar with both hands using an overhand grip (palms facing down), hands shoulder-width apart.
Pull the bar upwards towards your chin by bending your elbows and raising your upper arms, leading with your elbows, keeping the bar close to your body.
Slowly lower the bar back to the starting position with control.
Repeat for the desired number of repetitions.

Form tips

Keep your back straight and avoid using momentum.
Keep your elbows higher than your wrists throughout the movement.
Exhale as you pull the straight bar up and inhale as you lower it back down.

Cable Upright Row With Straight Bar alternatives

Kettlebell Upright Row

Delts · intermediate

Upright Row Ez Bar

Delts · intermediate

Cable Upright Row With Ez Bar

Delts · intermediate

Upright Row Dumbbell

Delts · intermediate

More delts exercises

Barbell Upright Row

Delts · intermediate

Upright Row Cable Resistance Band

Delts · beginner

Upright Row Barbell

Delts · intermediate

Barbell Wide Grip Upright Row

Delts · intermediate

Dumbbell Single Arm Upright Row

Dumbbell Armpit Row

Barbell Lying Row

Band Close Grip Row

Cable Upright Row With Straight Bar FAQ

What muscles does Cable Upright Row With Straight Bar work?

Cable Upright Row With Straight Bar mainly works the delts in the shoulders (Deltoids and Trapezius). The biceps and forearms work as secondary muscles.

What equipment do you need for Cable Upright Row With Straight Bar?

You need a cable and a pull-up bar.

How many sets and reps of Cable Upright Row With Straight Bar should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Upright Row With Straight Bar good for beginners?

Yes. Cable Upright Row With Straight Bar is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Cable Upright Row With Straight Bar burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Cable Upright Row With Straight Bar?

Other exercises for the delts include Kettlebell Upright Row, Upright Row Ez Bar, Cable Upright Row With Ez Bar and Upright Row Dumbbell.

For developers

Use Cable Upright Row With Straight Bar in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FJTCB4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FJTCB4",
  "name": "Cable Upright Row With Straight Bar",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_FJTCB4/mp4-720.mp4?…",
    "poster": "https://…/ex_FJTCB4/poster.jpg?…"
  }
}