How to do a Cable Upright Row

Authored by Fitbod

About Cable Upright Row

Sets Logged
483,239
Popularity Rank
246th
Difficulty
Beginner
Trapezius Strength
88 mSCORE 9th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.

  1. Position the cable at its lowest setting and overhand grip the bar while standing with your feet shoulder width apart.
  2. Pull the bar towards your chest with your elbows up past your shoulders keeping the bar close to your body.
  3. Control the movement back to starting position and repeat.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

Enter your stats to calculate your Reps & Weight