Cable Upright Row Exercise: How to Master Cable Upright Rows

The cable upright row is a compound exercise that activates muscles across your shoulders and upper back. Perform cable upright rows by gripping a straight bar attached to a pulley on a cable machine. With an overhand grip, lift the bar straight up towards your chin until your upper arms nearly reach shoulder height. There are several benefits to including cable upright rows in your strength-training program. 1. __Cable upright rows can increase upper-body strength__. Cable upright rows are an effective upper-body exercise designed to work muscle groups throughout your arms, shoulders, and upper back. Some of the muscles targeted by the cable upright row include your biceps, triceps, anterior deltoids (front delts), lateral deltoids (side delts), and trapezius muscles. 2. __Cable upright rows are a functional shoulder exercise.__ The cable upright row exercise puts your shoulder joints through a full range of motion, strengthening them for functional daily activities like lifting groceries. 3. __Cable upright rows can improve your performance during other weightlifting exercises__. With proper form and practice, you can use cable upright rows to improve your strength and coordination for more advanced weightlifting exercises like the snatch and the [clean and jerk](https://www.masterclass.com/articles/clean-and-jerk-exercise-guide). When performing cable upright rows, start with two to three sets of ten to fifteen repetitions. Choose your sets and reps based on your ability to maintain good technique throughout each set. 1. Get into a starting position by standing in front of a cable machine with your feet shoulder-width apart. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your weight should be evenly distributed along your entire foot. Grip the floor with your feet to create a stable foot position. 2. Hold the straight bar in front of your body with your palms facing your legs. Your arms should be long with a slight bend in your elbows. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position. 3. While keeping the straight bar close to your body, initiate the upward movement by slowly pulling the bar up toward your lower chest. Allow your shoulder blades to move naturally with your shoulder joints. Pause at the top of the movement. 4. Slowly straighten your arms to return the straight bar to the starting position. 5. Pause at the bottom before beginning your next repetition. If you decide to incorporate cable upright rows into your bodybuilding program, consider trying one of these variations. 1. __Dumbbell upright row__: This [challenging variation](https://www.masterclass.com/articles/dumbbell-upright-row-guide) requires extra concentration to keep both weights level as you lift them toward your chin. 2. __Barbell upright row__: Try this [classic variation](https://www.masterclass.com/articles/barbell-upright-row) by lifting a weighted barbell off the ground and holding it in front of your thighs. While maintaining proper alignment, lift the barbell from your thigh level to near your shoulder level. 3. __Kettlebell upright row__: This variation is best performed with a lighter kettlebell as the close grip can lead to shoulder impingement. For beginners, opt for an upright row variation that allows you to maintain a wide grip. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. The cable upright row is a compound exercise that activates muscle groups across your shoulders and upper back. Learn how to do cable upright rows in this exercise guide.