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Upright Cable Row: How to Perform It

Upright Cable Row: How to Perform It

The Upright Cable Row is a resistance training exercise for beginners to improve strength of the back and shoulder musculature.

Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may only reap half the benefits.

Very often, people use too much resistance. They pull the weight towards the chest and then just release it on the way down.

No eccentric phase, the weights basically just drop to the floor. Make the most out of your training time and work your way up to weights that make you look respectable.

It may also be a good idea to work the chest equally as hard as your back to avoid strength imbalances. Apart from looking weird strength imbalances can also lead to injuries.

Upright Cable Row Description

Upright Cable Row
(c) Phil Halfmann – all rights reserved
  1. Take on athletic stance, relax the arms and hold the bar in both hands.
  2. Push chest out and maintain hips in neutral position.
  3. Pull the bar upwards close the body up to sternum level (just below nipples) and horizontally abduct shoulders.
  4. Slowly lower the bar and return to starting position.

Targeted Musculature

  • Rhomboids
  • Trapezius
  • Deltoids

Upright Cable Row Related Resistance Training Exercises

DB Military Press
DB Military Press
Clap Push Up
Clap Push Up
DB Incline Bench Press
DB Incline Bench Press

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: