How to do a Cable Upright Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Cable Upright Row
Workouts with Cable Upright Row
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.
- Position the cable at its lowest setting and overhand grip the bar while standing with your feet shoulder width apart.
- Pull the bar towards your chest with your elbows up past your shoulders keeping the bar close to your body.
- Control the movement back to starting position and repeat.
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Alternative Exercises to Cable Upright Row
1. Dumbbell Upright Row
90.7 mSCORESWAPPED 1,708 TIMESDumbbell 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. Upright Row
94.8 mSCORESWAPPED 1,516 TIMESUpright 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. Dumbbell Shrug
97.5 mSCORESWAPPED 1,361 TIMESDumbbell 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. Barbell Shrug
92.2 mSCORESWAPPED 393 TIMESBarbell 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. Cable Shrugs
36.5 mSCORESWAPPED 373 TIMESThis 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.
- Intermediate
- Trapezius
- Cable Crossover
6. Cable Face Pull
96 mSCORESWAPPED 353 TIMESCable 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.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
7. Smith Machine Upright Row
72.6 mSCORESWAPPED 314 TIMESThis 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.
- Beginner
- Trapezius
- Smith Machine
8. Smith Machine Shrug
78.9 mSCORESWAPPED 219 TIMESA 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.
- Beginner
- Trapezius
- Smith Machine
9. Kettlebell Sumo High Pull
67 mSCORESWAPPED 172 TIMESA 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.
- Intermediate
- Trapezius
- Kettlebells
10. Cable Upright Row
89.4 mSCORESWAPPED 159 TIMESThis 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.
- Beginner
- Trapezius
- Hi-Lo Pulley Cable