standing cable upright row

The cable upright row is an isolation exercise for the traps and the medial deltoids. Most commonly performed with a straight bar or EZ-Bar attachment, It may not be appropriate for all lifters depending on their shoulder health and injury history. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout.

  • Hits several upper-body muscles in a single movement
  • The cable provides constant tension on the targeted muscles
  • Can be done with varying grip width depending on shoulder comfort

Video Source: BSNTraining

  • Main Muscle Worked: Traps
  • Secondary Muscles Worked: Shoulders
  • Type: Strength
  • Equipment: Cables
  • Mechanics: Isolation
  • Force Type: Pull
  • Level: Intermediate
  1. Pin the cable height to the lowest setting, pin a suitable weight and take an overhand grip. The required width of the grip depends on what part of the shoulder you are trying to target and how much range of motion you have in this joint without causing pain. 
  2. Your arms are outstretched with a slight elbow bend. Your core is tight, back is straight, feet are planted at shoulder width and the bar is resting on the upper thighs or groin (depending on grip width). This is the starting position.
  3. Begin the lift by raising your elbows up and to the side and keep the bar close to your body while you exhale. The elbows should always remain higher than the forearms and are responsible for initiating the movement. Pause the bar just below the chin for one second. 
  4. Lower the bar down back to the starting position as you inhale.


How to do Cable Upright Row