Stand facing a low cable and pull the handles upward by driving the elbows, raising the handles toward your chin to work the shoulder muscles. The movement emphasizes the deltoids via a vertical pulling pattern.
How to do the Cable Upright Row#
- Set the pulley to a low position and attach handles so the cables run near floor level.
- Stand close to the machine with feet hip-width and grasp the handles with an overhand grip about shoulder-width apart.
- Brace your core and keep the torso upright and neutral throughout the movement.
- Pull the handles upward by leading with your elbows, keeping the handles close to your body until your hands reach about chin level, then pause and squeeze the shoulders.
- Lower the handles slowly back to the start under control and reset before the next rep.
Muscles worked#
- Primary: Side delts (Lateral Deltoid), Traps (Trapezius)
- Secondary: Front delts (Anterior Deltoid), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Using momentum or jerking the weight upward.
- Pulling with the hands instead of initiating the lift with the elbows.
- Raising the elbows higher than shoulder level.
- Allowing the torso to lean back or arch during the pull.
