Cable Upright Row (with rope attachment)
The Cable Upright Row (with rope attachment) primarily works the Lateral Deltoid, 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, Trapezius (Upper). It is a cable compound exercise at intermediate difficulty.
A cable compound pull exercise targeting the Lateral Deltoid.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Lateral Deltoid |
| Secondary | Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
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 Trapezius (Upper) (back)
Instructions
- Preparation: Grasp each side of rope with overhand grip, just under rope ends. Stand close to pulley. Execution: Pull rope ends to front of shoulders with elbows leading. Allow wrists to flex as stirrups are lifted. Lower and repeat. Comments: SeeUpright Row Safety.
Alternative Exercises
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