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Last updated February 2, 2026
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shoulders
Upright Row (Cable)
Stand at low pulley. Pull bar to chin, elbows high. Control the descent.
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
side shoulders
Secondary
upper traps
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
- Stand upright with your feet shoulder-width apart, facing the cable machine.
- Attach a straight bar or rope handle to the low pulley of the cable machine.
- Step 2Grab the Handle
- Using an overhand grip, grasp the handle with your hands shoulder-width apart.
- Step back slightly to create tension in the cable while keeping your arms extended.
- Step 3Position Your Body
- Stand tall with your chest up and shoulders back, engaging your core.
- Keep your feet firmly planted and maintain a slight bend in your knees.
- Step 4Lift the Handle
- Pull the handle upwards towards your chin, leading with your elbows.
- Keep your elbows higher than your wrists and close to your body throughout the movement.
- Step 5Lower the Handle
- Slowly lower the handle back to the starting position, fully extending your arms.
- Maintain control of the movement and avoid letting the weight drop quickly.
- Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form and control with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handle and step forward to disengage from the cable.
- Ensure you maintain good posture as you finish the exercise.