Cable Upright Row

A compound exercise for the deltoids and traps. The cable allows for a safer, more fluid movement path compared to a barbell.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Shoulders

Secondary

Trapezius

Setup

Stand facing a low pulley. Hold a straight or EZ-bar with a pronated grip, slightly narrower than shoulder width.

Instructions

1. Pull the bar vertically toward your chin, leading with the elbows.
2. Keep the bar close to your body.
3. Stop when elbows reach shoulder height.
4. Lower slowly with control.
5. Maintain upright posture.

Common Mistakes

1. Lifting elbows too high.
2. Using momentum.
3. Rounding the shoulders forward.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.