Upright Row (Cable)

How to do it

1. Attach a straight bar to the low pulley and grip it palms facing you, slightly narrower than to about shoulder width.
2. Stand tall with the bar in front of your thighs.
3. Pull straight up close to your body to about chest height, elbows leading out to the sides.
4. Lower with control.

Key cues

• Stand tall, torso still
• Bar close to your body
• Elbows lead
• Stop at about chest height

Common mistakes

• Pulling your elbows well above shoulder height
• Letting the bar drift away from your body
• Leaning or swinging to get the bar up
• Dropping the bar instead of lowering it

Muscles worked

Primary

Side delts

Secondary

Front delts, traps and biceps

Equipment

Cable machine and straight bar.

Variations

• Upright Row (Barbell)

  Barbell · Side delts · Pull

• Upright Row (Dumbbell)

  Dumbbell · Side delts · Pull

• Upright Row (Smith Machine)

  Machine · Side delts, traps · Pull

References

1. StrengthLog: Barbell Upright Row
2. BarBend: Upright Row