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Shoulders · Intermediate

Cable Bar Upright Row

Upper-back pulling drill emphasizing shoulder-blade control with cable.

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Exercise overview

Training details

ShouldersTraps Neck

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the low cable with the bar at your thighs in a shoulder-width or slightly wider overhand grip.
  2. 02Brace your trunk, keep your wrists neutral, and let your shoulders rest down before the pull.
  3. 03Lead with your elbows to draw the bar upward close to your torso.
  4. 04Stop at lower-chest height or earlier if needed to keep the movement comfortable and your shoulders controlled.
  5. 05Lower the bar slowly to your thighs without leaning, swinging, or allowing your wrists to fold.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Upright RowRelated variationCable Lying Upright RowRelated variationCable Rope Upright RowRelated variationDumbbell Single Arm Upright RowRelated variationSmith Machine Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSkin The CatComparable substituteBand Upright RowComparable substituteStanding Dumbbell Shoulder Press

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