How to do the Cable Upright Row
ShouldersDeltsCableBeginner
The cable upright row delivers constant tension through the entire range of motion, making it one of the most effective tools for building full, rounded deltoids. Master the mechanics early and you will lay a foundation for serious shoulder development.
Add this to my personalized plan →Muscles worked
Primary
Deltoids
Secondary
TrapeziusTriceps
Step-by-step
- Stand close to a low cable pulley and grip the bar or rope at hip width with an overhand grip
- Brace your core, keep your chest tall, and initiate the pull by driving your elbows up and out to shoulder height
- Keep the cable close to your body as you raise it, leading with the elbows so they finish above your wrists
- Lower the weight under control back to the start position, resisting the cable pull all the way down
Common mistakes
- Pulling the bar too high past shoulder level, which compresses the shoulder joint and shifts stress off the delts, so stop the pull when elbows reach shoulder height
- Letting the elbows drop below the wrists during the lift, which turns it into a bicep curl, so consciously drive the elbows up and outward throughout the movement
- Using too much weight and swinging the torso to generate momentum, which removes tension from the target muscle, so reduce the load and keep your upper body stationary
Pro tip — Set the pulley at the lowest pin and experiment with a rope attachment, then consciously flare your elbows wide at the top while briefly pausing, this maximises lateral delt activation by keeping the humerus in its strongest abducted position.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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