Back
The main muscle group listed for this exercise.
Exercise guide
Upright Cable Row
Upright Cable Row is an intermediate-level back exercise performed with a cable station. It also involves the shoulders and arms.
Cable
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
Upright Cable Row also involves shoulders, arms.
Strength
Movement pattern: pull. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Upright Cable Row
- 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.
- 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.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
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A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Bodyweight Mid Row is an intermediate-level back exercise. It also involves the arms.
View exerciseKneeling High Pulley Row
Kneeling High Pulley Row is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseKneeling Single-Arm High Pulley Row
Kneeling Single-Arm High Pulley Row is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Upright Cable Row.
What muscles does Upright Cable Row work?
Upright Cable Row primarily trains the back and also involves the shoulders and arms.
Is Upright Cable Row beginner-friendly?
It is listed as intermediate.
What equipment do I need for Upright Cable Row?
This variation uses a cable station.
Track this exercise for free in Logbook.
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