Exercise guide · Shoulders & Traps

Cable Upright Row

Cable upright rows provide smooth tension for side delts and upper traps. Use a low pulley bar or rope and pull along your torso to upper-chest height.

  • Targets: Side delts
  • Equipment: Cable
  • Type: Compound
Cable Upright Row exercise illustration showing the movement position

Step by step

How to do the Cable Upright Row

  1. Attach a straight bar or rope to a low cable pulley. Select a manageable weight.
  2. Stand facing the stack with feet shoulder-width apart. Hold the attachment at thigh level, arms extended.
  3. Brace your core and pull the attachment straight up along your torso, elbows leading out to the sides.
  4. Stop near upper-chest height when elbows align with shoulders. Pause briefly, then lower under control.
  5. Keep wrists neutral and avoid rocking your hips for extra reps.

Form cues

  • Elbows lead, wrists relaxed
  • Attachment stays close to the body
  • Stop before hard shrugging
  • Even tension on both sides

Common mistakes

  • Standing too far from the stack
  • Pulling above shoulder height
  • Turning it into an arm curl
  • Jerking hips for momentum

Muscles worked

Primary

Side delts

Secondary

Upper traps

Safety: Start light and keep the path vertical close to your body. Try face pulls if shoulders feel pinched.

Alternatives

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