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All exercises

Cable upright row

Intermediate

Cable upright row is a compound cable exercise for the side delts, also working the traps and biceps.

What it works

Primary muscle

Side delts

Also works

TrapsBiceps

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

How to do it

  1. 1Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip.
  2. 2Keep your back straight and your core engaged throughout the exercise.
  3. 3Pull the cable attachment straight up towards your chin, leading with your elbows.
  4. 4Pause for a moment at the top, squeezing your shoulder blades together.
  5. 5Slowly lower the cable attachment back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell upright rowBarbell
  • Dumbbell upright rowDumbbell
  • Barbell wide-grip upright rowBarbell

Easier variations

  • Dumbbell upright rowDumbbell
  • Dumbbell one arm upright rowDumbbell
Logged today · 2 min restCable upright row

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