Cable Upright Row

Instructions

1
Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and maintain an upright posture with neutral spine alignment.
2
Grasp the cable handle with a neutral grip or overhand grip at approximately eye level. Engage your core and maintain tension in your shoulders.
3
With controlled movement, allow the cable to pull your arm upward and forward, extending through the shoulder joint while keeping a slight bend in the elbow. Resist the pull of the cable throughout this lengthening phase.
4
Pull the handle downward and backward, driving your elbow toward your hip while retracting your shoulder blade. Squeeze the lat muscle at the bottom of the movement, then return to the starting position with controlled tension.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESRhomboids, Trapezius, Biceps Brachii, Posterior Deltoid
EQUIPMENTCable
DIFFICULTYBeginner

Overview

Focusing on the Cable Upright Row allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.

Pro Tips

Control the eccentric (lowering) phase of the Cable Upright Row for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Rhomboids, Trapezius, Biceps Brachii, Posterior Deltoid to maintain control of the Cable.

Frequently Asked Questions