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All exercises

Cable upper row

Beginner

Cable upper row is a compound cable exercise for the upper back, also working the biceps and front delts.

What it works

Primary muscle

Upper back

Also works

BicepsFront delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach a straight bar to a cable machine at chest height.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. 4Keep your back straight and your core engaged.
  5. 5Pull the bar towards your upper chest, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top of the movement.
  7. 7Slowly release the bar back to the starting position.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Suspended rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Band one arm standing low rowResistance band
  • Cable standing row (v-bar)Cable

Easier variations

  • Bodyweight standing rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing row (with towel)Bodyweight
  • Inverted rowBodyweight

Harder variations

  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
Logged today · 2 min restCable upper row

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