Upright Cable Row
Upright Cable Row is a strength - cable shoulder abduction exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Trapezius
- Secondary muscles
- Deltoid
- Exercise type
- Strength - cable shoulder abduction
Exercise technique
- Attachment
Connect a straight bar to the low pulley.
- Grip
Use a comfortable overhand grip near shoulder width.
- Stance
Balance upright with the bar before your thighs.
- Lift
Raise the elbows sideways and pull the bar close to your body.
- Limit
Stop at a comfortable shoulder height.
- Lower
Return to your thighs under control.
- Breathing
Exhale while pulling and inhale while lowering.
Key technique points
- Reaching the chin is not required.
- Keep the cable centered.
- Avoid forcing wrist angle.
- Do not lean the torso backward.
- Use symmetric elbow paths.
- Do not crash the plates.
Common mistakes
Forcing a narrow grip
Do not insist on spacing that compromises wrist and shoulder comfort.
Excessive elbow height
Do not exceed comfortable height and create shoulder pinching.
Curling the wrist
Do not extend the pull through the wrist joint.
Pulling backward with the torso
Do not counter the forward cable line through lumbar swinging.
Distant bar
Do not move the bar so far forward that it creates a long shoulder lever.
Releasing the return
Do not let the pulley jerk your hands downward.
Frequently asked questions
Upright Cable Row: why is “Forcing a narrow grip” a mistake?
Do not insist on spacing that compromises wrist and shoulder comfort.
Upright Cable Row: why is “Excessive elbow height” a mistake?
Do not exceed comfortable height and create shoulder pinching.
Upright Cable Row: why is “Curling the wrist” a mistake?
Do not extend the pull through the wrist joint.
Upright Cable Row: why is “Pulling backward with the torso” a mistake?
Do not counter the forward cable line through lumbar swinging.
Upright Cable Row: why is “Distant bar” a mistake?
Do not move the bar so far forward that it creates a long shoulder lever.
Upright Cable Row: why is “Releasing the return” a mistake?
Do not let the pulley jerk your hands downward.
What should I focus on when doing Upright Cable Row?
Reaching the chin is not required. Keep the cable centered. Avoid forcing wrist angle. Do not lean the torso backward. Use symmetric elbow paths. Do not crash the plates.
Related exercises
- Barbell Shrug
- Dumbbell Shrug
- Dumbbell Farmer's Carry
- Barbell Shrug Behind The Back
- Cable Shrugs
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.