Cable Upright Row being performed with proper form

How to do a Cable Upright Row

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
626,978
Popularity Rank
202nd
Difficulty
Beginner
Trapezius Strength
88 mSCORE 9th
Equipment Required

Workouts with Cable Upright Row

    Target muscles worked

    Primary Muscles
    Trapezius
    Secondary Muscles
    Shoulders, Biceps

    Instructions for Proper Form

    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.

    Weight & 1 Rep Max Calculator

    Average Cable Upright Row standards by male, female, weight, age and height

    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
      35
      lbs
      1 Rep Max
      45
      lbs
    • intermediate
      8
      reps
      40
      lbs
      50
      lbs
    • advanced
      8
      reps
      50
      lbs
      65
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Cable Upright Row

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    1. 1. Dumbbell Upright Row

      Photo of Dumbbell Upright Row being performed
      90.7 mSCORESWAPPED 1,794 TIMES

      Dumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.

    2. 2. Upright Row

      Photo of Upright Row being performed
      94.8 mSCORESWAPPED 1,609 TIMES

      Upright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.

    3. 3. Dumbbell Shrug

      Photo of Dumbbell Shrug being performed
      97.5 mSCORESWAPPED 1,412 TIMES

      Dumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.

    4. 4. Barbell Shrug

      Photo of Barbell Shrug being performed
      92.2 mSCORESWAPPED 414 TIMES

      Barbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.

    5. 5. Cable Face Pull

      Photo of Cable Face Pull being performed
      96 mSCORESWAPPED 377 TIMES

      Cable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.

    6. 6. Cable Shrugs

      Photo of Cable Shrugs being performed
      36.5 mSCORESWAPPED 372 TIMES

      This exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.

    7. 7. Smith Machine Upright Row

      Photo of Smith Machine Upright Row being performed
      72.6 mSCORESWAPPED 339 TIMES

      This compound exercise is a Smith Machine variation of an upright row. It targets the deltoids and traps. The guided bar path ensures proper form, reducing the risk of injury. Ideal for individuals looking to strengthen their shoulders and improve overall upper body function.

    8. 8. Smith Machine Shrug

      Photo of Smith Machine Shrug being performed
      78.9 mSCORESWAPPED 221 TIMES

      A variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.

    9. 9. Hammerstrength Shrug

      Photo of Hammerstrength Shrug being performed
      59.7 mSCORESWAPPED 179 TIMES

      A machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.

    10. 10. Kettlebell Sumo High Pull

      Photo of Kettlebell Sumo High Pull being performed
      67 mSCORESWAPPED 178 TIMES

      A compound exercise combining elements of a sumo deadlift and a high pull. It targets the posterior chain, particularly the glutes, hamstrings, and upper back. The sumo stance increases hip engagement, while the high pull adds an explosive element, promoting power development.