- EquipmentCable
- PatternPush
- Reps10 to 15 reps
- Joint loadShoulder
Attach a straight bar or rope to a low cable. Stand close, holding it in front of your thighs with an overhand grip.
First cueKeep the elbows above the hands.
How to do the Cable Upright Row
Set up. Attach a straight bar or rope to a low cable. Stand close, holding it in front of your thighs with an overhand grip.
- Pull the handle up along your body, leading with the elbows.
- Stop when the elbows reach about shoulder height.
- Lower under control.
Form cues
- Keep the elbows above the hands.
- Stand tall.
- Use a grip wide enough to stay comfortable.
Common mistakes
- Leaning back to pull.
- Pulling higher than the shoulders comfortably allow.
Muscles worked
Main target: Side delts. The middle head of the deltoid sits on the outside of the shoulder. It lifts the arm out to the side and gives the shoulders their width.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Cable Upright Row, from the same catalog the StatBlockFit app logs.
- Lat Pulldown Superset partner: it trains the other side of the overhead press and pull pattern, so the two can alternate.
- Machine Chest Press Same push session: it trains the chest.
- Machine Shoulder Press Same push session: it trains the front delts.
A complete workout around it
4 movements, the Cable Upright Row first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable Upright Row 3 × 10 to 15 reps
- Lat Pulldown 3 × 8 to 15 reps
- Machine Chest Press 3 × 8 to 15 reps
- Machine Shoulder Press 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Lateral Raise
Dumbbell
Gym or cable swap
Machine Lateral Raise
Machine
Less load on the shoulder
Lateral Raise
The Cable Upright Row loads the shoulder by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Upright Row.
Do before it: Band External Rotation (shoulder range) and Band Pull-Apart (shoulder blades).
Track it in StatBlockFit
In the StatBlockFit app the Cable Upright Row is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable Upright Row?
Set up: Attach a straight bar or rope to a low cable. Stand close, holding it in front of your thighs with an overhand grip. Steps: 1. Pull the handle up along your body, leading with the elbows. 2. Stop when the elbows reach about shoulder height. 3. Lower under control. Form cues: Keep the elbows above the hands. Stand tall. Use a grip wide enough to stay comfortable. Common mistakes: Leaning back to pull. Pulling higher than the shoulders comfortably allow.
What muscles does the Cable Upright Row work?
It trains the side delts as its main target and works the traps and biceps on the way.
What can I do instead of the Cable Upright Row?
At home: Lateral Raise. In a gym: Machine Lateral Raise. With less load on the shoulder: Lateral Raise. Each trains the same main muscle.
What should I pair the Cable Upright Row with?
Good partners in the same workout are Lat Pulldown, Machine Chest Press and Machine Shoulder Press.
How heavy should the Cable Upright Row be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.