Exercise guide · evidence-graded

Cable Upright Row

The cable upright row pulls a bar from a low pulley straight up the front of your body, leading with the elbows, until your upper arms reach shoulder height. It works the side deltoids and upper traps, with the front deltoids and biceps assisting, and the cable keeps tension on them from the bottom of the lift.

Also called: Cable Upright Rows, Low-Pulley Upright Row, Cable Upright Pull · Equipment: cable · Pattern: pull

Open in the app
How to do it

Step by step

  1. Attach a straight bar or rope to a low pulley. Stand facing the machine, close to it, with your feet hip-width apart.
  2. Hold the bar with an overhand grip about shoulder-width apart, arms straight in front of your thighs.
  3. Stand tall with your trunk braced and your shoulders down.
  4. Pull the bar straight up close to your body, leading with your elbows, until your upper arms are level with your shoulders.
  5. Pause briefly with your elbows at shoulder height and above your hands.
  6. Let the bar travel back down under control until your arms are straight.
  7. After the last rep, return the bar to the stack with control.
Coaching cues
  • Lead with your elbows
  • Elbows to shoulder height, no higher
  • Bar close to your body
  • Wrists relaxed and straight
  • Torso tall and still

In VALDA, these cues are one tap away on the exercise while you train.

Muscles worked

What it trains

MuscleRoleEvidence
Lateral deltoidPrime moverC
Trapezius: upperPrime moverC
Anterior deltoidSecondaryC
Biceps brachiiSecondaryC
Posterior deltoidSecondaryC
Trapezius: middleSecondaryD
Rotator cuff: supraspinatusStabiliserD

Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.

Common faults

What goes wrong, and the fix

Elbows rising above shoulder height

Fix: Raise your elbows until your upper arms are level with your shoulders, then return.

Hands leading the elbows

Fix: Keep your elbows above your hands throughout the pull.

Bar drifting away from the body

Fix: Pull the bar up close to your body, brushing your torso.

Leaning back or using the hips

Fix: Stand tall and brace so only your arms and shoulders move.

Wrists bending

Fix: Keep your wrists straight, or switch to a rope for a neutral grip.

Programming

What the research says

Muscle growthGeneral fitnessEndurance

  • Grip width — An EMG study in trained men found a wider grip produced more side-deltoid, rear-deltoid and trapezius activity, and less biceps activity, than a narrow grip.
  • Rep ranges and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, with a flattening return as sets approach failure.
  • Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns.
Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the cable upright row in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.