# Upright Row (Cable)

> A standing cable row where you pull a bar up your torso to build your side delts and traps.

Page: https://fitnessie.app/exercises/cable-upright-row/
Type: Cable · Pull
Demo video: https://fitnessie.app/demos/upright-row-cable/9d195cce8bbd8e29.mp4

## 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)](https://fitnessie.app/exercises/upright-row/)
- [Upright Row (Dumbbell)](https://fitnessie.app/exercises/dumbbell-upright-row/)
- [Upright Row (Smith Machine)](https://fitnessie.app/exercises/smith-machine-upright-row/)

## References

- [StrengthLog: Barbell Upright Row](https://www.strengthlog.com/barbell-upright-row/)
- [BarBend: Upright Row](https://barbend.com/upright-row/)