Upright Cable Row

Technique

How to perform Upright Cable Row

1. Attach a straight bar to a low cable pulley and stand facing it.
2. Take an overhand grip slightly narrower than shoulder width and hold the bar near your thighs with your torso upright.
3. Bend your elbows and guide them outward and upward while keeping the bar close to your body.
4. Draw the bar toward your upper chest and chin through a controlled range without leaning back.
5. Pause briefly, then lower the bar and extend your elbows under control.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid, Trapezius.