Cable Upright Row
Pull a straight bar from a low pulley up to chest height, leading with the elbows.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts, Traps
- Equipment
- Cable
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the side delts, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Upright Row work?
- The Cable Upright Row mainly works the side delts and traps.
- What equipment do you need for the Cable Upright Row?
- A cable.
- How many sets and reps of the Cable Upright Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Upright Row?
- Band Lateral Raise, Band Single-Arm Lateral Raise, Barbell Behind-the-Neck Press and Dumbbell 6-Way Shoulder Raise work the same main muscle.
Program it for your clients
Coaches add the Cable Upright Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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