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Last updated February 2, 2026
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shoulders
Upper Row (Cable)
Stand tall and pull the cable bar up towards your chin. Lead the movement with your elbows, keeping them higher than your hands. Lower smoothly to hit the traps.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rear shoulders
Secondary
upper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the cable pulley to the lowest setting and attach a straight bar or handle.
- Stand facing the cable machine with your feet shoulder-width apart.
- Step 2Grab the Handle
- Reach for the handle or bar with both hands, using an overhand grip.
- Step back slightly to create tension in the cable.
- Step 3Position Your Body
- Stand with your knees slightly bent and hinge forward at the hips while keeping your back straight.
- Engage your core and retract your shoulder blades.
- Step 4Pull the Handle
- Pull the handle towards your torso by bending your elbows and driving them back.
- Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
- Step 5Lower the Handle
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Ensure your back remains straight and your core engaged throughout.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form with each pull.
- Step 7Finish the Exercise
- After completing your reps, carefully step forward to release tension on the cable.
- Put down the handle or bar safely and stand upright.