Upright Cable Row
A intermediate strength exercise for the upper back, done with a cable.
- Main muscles
- Upper back
- Also works
- Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Upright Cable Row
- Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Upright Cable Row
Seated One-arm Cable Pulley RowsCable · Intermediate
Seated Cable RowsCable · Beginner
Bent Over Two-Arm Long Bar RowBarbell · Intermediate
Bodyweight Mid RowOther equipment · Intermediate
Cable ShrugsCable · Beginner
Kettlebell Sumo High PullKettlebell · Intermediate
Lying T-Bar RowMachine · Intermediate
One-Arm Kettlebell RowKettlebell · Intermediate
Questions
What muscles does the Upright Cable Row work?
Mainly the upper back, with the shoulders helping.
Is the Upright Cable Row good for beginners?
It's rated intermediate. Beginners can build up to it with Seated Cable Rows first.
What can I do instead of the Upright Cable Row?
Good alternatives that train the upper back: Seated One-arm Cable Pulley Rows, Seated Cable Rows, Bent Over Two-Arm Long Bar Row or Bodyweight Mid Row.
How many sets and reps of the Upright Cable Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).