Upright Cable Row
An intermediate compound strength exercise that works the traps, using a cable machine.
Starting position
End position
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.
Muscles Worked
Alternatives to Upright Cable Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
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2
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
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3
Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
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4
Kettlebell Sumo High Pull
An intermediate compound strength exercise that works the traps, using a kettlebell.
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5
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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6
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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7
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
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8
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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9
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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10
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
Frequently Asked Questions
What muscles do upright cable row work?
Upright Cable Row primarily works the traps. The shoulders assist as secondary muscles.
What equipment do I need for upright cable row?
Upright Cable Row uses cable machine.
Upright Cable Row: is it suitable for beginners?
Upright Cable Row is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of upright cable row?
Smith Machine Upright Row, Standing Dumbbell Upright Row, Upright Row - With Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my upright cable row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; upright cable row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Upright Cable Row with AI
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