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Cable Upright Row

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Lateral
Secondary MusclesBrachialis, 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 your shoulders, upper back, and traps, making it an excellent choice for those seeking to enhance their upper body strength. It's suitable for individuals at all fitness levels, from beginners to advanced athletes. Engaging in this workout not only improves muscular endurance and posture, but it also aids in performing daily tasks that require lifting or pulling.

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

  • Stand upright and keep your back straight, slightly bend your knees, and position your hands down in front of you.
  • Pull the bar up towards your chin, keeping it close to your body, and allow your elbows to flare out during the movement.
  • Hold the position for a second when the bar is at the top, close to your chin, to maximize the contraction in your shoulders and traps.
  • Slowly lower the bar back to the starting position, maintaining control of the movement, and repeat the exercise for the desired number of repetitions.

Tips for Performing Cable Upright Row

  • Grip and Positioning: Use a narrow grip when holding the cable bar, with your hands no more than six inches apart. This helps to target the muscles in your upper back and shoulders more effectively. Also, ensure your hands are level with your thighs at the start of the exercise.
  • Controlled Movements: Avoid jerky or rapid movements. The key to this exercise is slow, controlled lifting and lowering. Raise the cable bar to just below your chin and then slowly lower it back to the starting position. Avoid letting the weight stack touch between reps to maintain tension on the muscles.
  • Avoid Using Excessive Weight: One common mistake is to use too much weight, which can lead to improper form and potential injury. Start with a lighter weight and

Cable Upright Row FAQs

Can beginners do the Cable Upright Row?

Yes, beginners can do the Cable Upright Row exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. It's also advisable to have a trainer or experienced individual demonstrate the exercise first to ensure you understand the correct technique. As with any exercise, if you feel any pain or discomfort, you should stop immediately and seek advice from a fitness professional.

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 engage more stabilizer muscles and increase overall strength.
  • Smith Machine Upright Row: This variation uses a smith machine, which can provide a more controlled movement and reduce the risk of injury.
  • EZ Bar Upright Row: This variation uses an EZ bar, which can be more comfortable for the wrists and allow for a different grip.
  • Resistance Band Upright Row: This variation uses a resistance band instead of a cable, which can be a more portable and affordable alternative.

What are good complementing exercises for the Cable Upright Row?

  • Barbell Shrugs complement Cable Upright Rows by focusing on the trapezius muscles, which are secondary muscles worked in upright rows, therefore improving upper body strength and posture.
  • Front Dumbbell Raises help to strengthen the anterior deltoids, a muscle group that is also activated during Cable Upright Rows, thereby improving shoulder muscle balance and coordination.

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