Exercise
Upright Cable Row: How to Do It, Muscles Worked
The Upright Cable Row is a intermediate-level strength exercise that primarily works the traps, with the shoulders as secondary muscles. It uses cable, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Upright Cable Row work?
The Upright Cable Row primarily targets the traps, and also recruits the shoulders as secondary muscles. It's classified as a intermediate-level strength movement using cable.
What are the most common Upright Cable Row mistakes?
- Rounding the upper back rather than keeping the chest up through the pull.
- Using momentum — a body swing or a jerk of the torso — instead of pulling with the target muscles.
- Letting the shoulders shrug up toward the ears instead of pulling the shoulder blades down and back.
- Cutting the range of motion short instead of pulling through a full stretch and full contraction.
How should I program the Upright Cable Row — sets, reps and frequency?
As a pulling movement, it responds well to a moderate-to-heavy 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Upright Cable Row variations and alternatives?
- Cable Shrugs — cable, beginner level, traps
- Scapular Pull-Up — bodyweight, beginner level, traps
- Barbell Shrug — barbell, beginner level, traps
- Dumbbell Shrug — dumbbell, beginner level, traps
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | Cable |
| Category | Strength |
| Primary muscles | Traps |
| Secondary muscles | Shoulders |
How to do the Upright Cable Row, step by step:
- Step 1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Step 2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Step 3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Step 4. Repeat for the recommended amount of repetitions.
Key takeaways
- The Upright Cable Row is a intermediate-level strength exercise using cable.
- Primary muscles worked: Traps; secondary: Shoulders.
- A typical working range is 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy.
- The most common technical fault is rounding the upper back rather than keeping the chest up through the pull.
Log the Upright Cable Row in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Upright Cable Row suitable for beginners?
The Upright Cable Row is listed as intermediate-level, so it's usually introduced after the basic cable pattern has been learned with an easier variation.
What equipment do I need for the Upright Cable Row?
A cable. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Traps) do most of the work and are usually the limiting factor in the set. Secondary muscles (Shoulders) assist or stabilize but aren't the main driver of the movement.