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Cable Upright Row

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Lateral
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Cable Upright Row

The Cable Upright Row is a strength training exercise that primarily targets the muscles in the shoulders and upper back, helping to improve posture, muscle tone, and overall upper body strength. It's an excellent workout for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual fitness levels. People would want to incorporate this exercise into their routine to enhance their upper body strength, promote better posture, and support functional movements in daily life.

Performing the: A Step-by-Step Tutorial Cable Upright Row

  • Select an appropriate weight on the machine and grasp the cable bar with your hands positioned closer than shoulder width, palms facing your body.
  • Keeping your back straight and your elbows high, pull the cable bar up towards your chin, ensuring that your elbows are always higher than your forearms.
  • Pause for a moment at the top of the movement, squeezing your shoulder muscles.
  • Slowly lower the cable bar back to the starting position, making sure to control the movement and not let the weight stack touch between repetitions.

Tips for Performing Cable Upright Row

  • Proper Grip: Hold the cable bar with a close grip, at least shoulder-width apart. A common mistake is to grip the bar too wide, which can put excessive strain on your shoulder joints and limit the effectiveness of the exercise.
  • Controlled Movement: Always perform the movement in a controlled manner. Avoid jerking or using momentum to lift the weight. This not only reduces the effectiveness of the exercise but also increases the risk of injury.
  • Elbow Position: Keep your elbows higher than your wrists when performing the upright row. A common mistake is to lift the weight with your wrists higher than your elbows, which can lead to wrist and shoulder injuries.
  • Range of Motion: Pull the cable bar up to your chin or until your elbows are at shoulder height. Don't try to pull the bar too high as

Cable Upright Row FAQs

Can beginners do the Cable Upright Row?

Yes, beginners can do the Cable Upright Row exercise. It is a relatively simple exercise to perform and can be adjusted to suit different fitness levels by varying the weight used. However, it's important to use proper form and technique to avoid injury. It might be beneficial for beginners to perform this exercise under the supervision of a trainer or fitness professional to ensure they're doing it correctly.

What are common variations of the Cable Upright Row?

  • Barbell Upright Row: Instead of a cable, this variation uses a barbell, which can help to increase overall strength and balance.
  • Smith Machine Upright Row: This variation utilizes a Smith machine, providing a guided movement path which can be beneficial for beginners.
  • Resistance Band Upright Row: This variation uses resistance bands, offering adjustable resistance and the ability to perform the exercise anywhere.
  • Kettlebell Upright Row: This variation replaces the cable with a kettlebell, adding a different weight distribution and potentially increasing the challenge of the exercise.

What are good complementing exercises for the Cable Upright Row?

  • Lateral Raises: Lateral Raises work on the lateral and anterior parts of the deltoids, which are also engaged during Cable Upright Rows, thus providing a more comprehensive shoulder workout.
  • Barbell Shrugs: Barbell Shrugs target the trapezius muscle, which is one of the secondary muscles worked during the Cable Upright Row, helping to improve upper body strength and posture.

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