What muscles does Upright Row (Cable) work?

The Upright Row (Cable) primarily targets the Shoulders, specifically the Front Shoulder, Side Shoulder, Rear Shoulder. It also engages secondary muscles including Back, Back, Biceps, Forearms.

How often should I do Upright Row (Cable)?

For optimal results, include Upright Row (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Upright Row (Cable)?

To perform Upright Row (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Upright Row (Cable) suitable for beginners?

Yes, beginners can perform Upright Row (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Upright Row (Cable) at home?

Upright Row (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Upright Row (Cable)

Learn how to do the Upright Row (Cable) with proper form, setup, and execution.

This cable movement primarily targets shoulders, including front shoulder, side shoulder, rear shoulder.

How to Perform Upright Row (Cable)

1
Attach a straight bar to the low pulley of a cable machine and grab it with an overhand grip, hands inside shoulder-width.
2
Stand tall facing the machine with your feet shoulder-width apart.
3
Engage your abs and take a breath.
4
Pull the bar straight up toward your chin by driving your elbows high and wide, squeezing your shoulders at the top and exhale.
5
Slowly lower back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.