Cable Upright Row
The Cable Upright Row primarily works the Lateral Deltoid, Trapezius (Upper), with secondary activation of the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Rectus Abdominis, Transverse Abdominis, Trapezius (Upper). It is a cable compound exercise at intermediate difficulty.
The Cable Upright Row is a intermediate compound exercise performed with cable, following a vertical pull movement pattern. It primarily targets the Lateral Deltoid, Trapezius (Upper), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Stand facing a cable machine and pull the handle upward, keeping it close to your body.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Lateral Deltoid, Trapezius (Upper) |
| Secondary | Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Lateral Deltoid, and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Levator Scapulae, Rectus Abdominis, Transverse Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Grasp cable bar with shoulder width or slightly narrower overhand grip.
- Stand close to pulley.
Execution
- Pull bar to neck with elbows leading.
- Allow wrists to flex as bar rises.
- Lower and repeat.
Comments
- SeeUpright Row Safety.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid, Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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