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Upright Cable Row

Upright Cable Row is an intermediate compound cable exercise that mainly works your traps, with help from your shoulders.

💪 Traps🏋️ Cable📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Upright Cable Row: starting position
Starting position
Upright Cable Row: end position
End position

How to do the upright cable row

  1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: TrapsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Upright Cable Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Smith Machine Upright RowMachine · BeginnerStanding Dumbbell Upright RowDumbbell · BeginnerKettlebell Sumo High PullKettlebell · IntermediateBarbell ShrugBarbell · BeginnerCable ShrugsCable · BeginnerScapular Pull-UpBodyweight · Beginner

FAQ

What muscles does the upright cable row work?

It mainly works your traps; your shoulders assist.

How many sets and reps of upright cable row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the upright cable row good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →