Upright Cable Row
The Upright Cable Row targets the Traps and suits intermediate-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to Upright Cable Row
- 1
Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- 2
Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- 3
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Upright Cable Row work?
The Upright Cable Row primarily works the Traps. Secondary muscles include the Shoulders, which assist during the movement.
Is the Upright Cable Row good for beginners?
The Upright Cable Row is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Upright Cable Row?
You need cable to perform the Upright Cable Row. Most commercial gyms will have this available.
Track Your Progress
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