Animated GIF · Available via API
gif_boxCable Upright Row
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fitness_center Equipment
CableCategory
strength
Mechanic
compound
Cal/min
5.5
Force
pull
Cable Upright Row is a intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Traps and Biceps.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
Keep your back straight and your core engaged throughout the exercise.
Pull the cable attachment straight up towards your chin, leading with your elbows.
Pause for a moment at the top, squeezing your shoulder blades together.
Slowly lower the cable attachment back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Cable Upright Row loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Yanking the weight with momentum instead of pulling through a full, controlled range of motion — this shortchanges the contraction and increases strain on the joints.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable Upright Row is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Shoulders movements first. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
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