Upright Row (Cable)
Complete guide to Upright Row (Cable). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires cable. Step-by-step instructions and expert tips.
How to Perform Upright Row (Cable)
Attach a straight bar to the low pulley of a cable machine and grab it with an overhand grip, hands inside shoulder-width.
Stand tall facing the machine with your feet shoulder-width apart.
Engage your abs and take a breath.
Pull the bar straight up toward your chin by driving your elbows high and wide, squeezing your shoulders at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |