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Upright Row (Cable)

The constant tension shoulder sculptor — smooth cable resistance for continuous deltoid and trap activation

⚡ Quick Reference​

AspectDetails
PatternIsolation/Compound
Primary MusclesSide Delts, Traps
Secondary MusclesFront Delts, Rear Delts, Upper Back
EquipmentCable Machine
Difficulty⭐⭐ Intermediate
Priority🟢 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable height: Set pulley to lowest position
    • Cable should pull from ground level
    • Creates proper upward pulling angle
  2. Attachment selection:
    • Straight bar: Traditional, fixed width
    • Rope: Most shoulder-friendly, allows neutral grip
    • EZ-bar: Moderate grip comfort
    • D-handles: Unilateral variation
    • Recommendation: Rope attachment for joint health
  3. Weight selection: Start lighter than dumbbell upright rows
    • Beginner: 20-30 lbs
    • Intermediate: 30-50 lbs
    • Advanced: 50-80 lbs
    • Cable provides constant tension — feels harder than free weights
  4. Stance: Feet hip-width apart, 6-12 inches from cable column
    • Slight step back to create tension at start
    • Weight stack should not touch down between reps
    • Core braced, upright torso
  5. Grip: Depends on attachment
    • Rope: neutral grip (palms facing each other)
    • Straight bar: overhand, narrow grip
    • Width: shoulder-width or slightly narrower
  6. Starting position: Arms fully extended, cable taut
    • Slight forward lean acceptable (5-10°)
    • Shoulders back and down
    • Eyes forward

Equipment Setup​

ComponentSettingNotes
Pulley heightLowest positionGround-level pull
AttachmentRope (preferred)Most joint-friendly
WeightModerateLighter than DB version
Distance6-12 inches from columnMaintains tension throughout
Setup Cue

"Stand tall with rope taut at full arm extension, ready to pull your elbows straight up toward the ceiling while keeping the rope close to your body"

🔄 Execution​

The Movement​

What's happening: Controlled descent resisting cable tension

  1. Slowly lower attachment back to starting position
  2. Fight the resistance — don't let cable pull you down
  3. Maintain elbow control throughout descent
  4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled)

Feel: Constant tension in delts and traps even while lowering

Key difference from dumbbells: Cable maintains tension at bottom position

Key Cues​

Primary Cues
  • "Pull elbows to ceiling" — elbows lead the movement
  • "Keep cable close to body" — attachment travels along centerline
  • "Constant tension" — don't let stack touch down
  • "Stop at shoulder height" — safe range of motion
  • "Smooth and controlled" — no jerking or yanking

Tempo Guide​

GoalTempoExample
Hypertrophy2-1-2-02s up, 1s pause, 2s down, no rest
Constant Tension1-0-3-01s up, no pause, 3s down (eccentric emphasis)
Control3-2-3-03s up, 2s hold, 3s down, no rest at bottom

Attachment Variations​

Hand position: Neutral grip, palms facing each other

Execution: Pull rope ends up and slightly apart at top

Pros:

  • Most shoulder-friendly option
  • Natural grip position
  • Allows slight external rotation
  • Reduced impingement risk
  • Can pull rope ends apart for extra squeeze

Best for: Everyone, especially those with shoulder concerns

Cue: "Pull rope up and apart at the top"

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Side DeltoidsShoulder abduction — raising arms to sides████████░░ 80%
Upper TrapsScapular elevation — shrugging shoulders up████████░░ 75%

Secondary Muscles​

MuscleActionActivation
Front DeltoidsAssist in upward pull█████░░░░░ 50%
Rear DeltoidsStabilization and control████░░░░░░ 40%
RhomboidsScapular retraction████░░░░░░ 35%

Stabilizers​

MuscleRole
BicepsElbow flexion assistance
ForearmsGrip and handle control
CoreTorso stabilization against cable pull
Muscle Emphasis

Cable advantage: Constant tension throughout ROM means muscles never get to "rest" at top or bottom. This creates:

  • More total time under tension
  • Enhanced metabolic stress
  • Better muscle pump
  • Continuous muscle activation

To maximize side delt activation: Use rope attachment, lead with elbows, stop at shoulder height To maximize trap activation: Pull higher (with caution), squeeze hard at top To minimize impingement risk: Rope attachment with neutral grip, don't exceed shoulder height

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Letting stack touch downLosing tension at bottomEliminates cable's main advantageKeep weight hovering, constant tension
Standing too far backHorizontal pull angleChanges exercise mechanicsStand 6-12 inches from column
Using too much weightJerky reps, momentum, body leanShoulder injury risk, poor formDrop weight 30-40%
Pulling too highElbows way above shouldersSevere impingement riskStop at shoulder height
Leading with handsHands rise before elbowsReduces delt activation"Elbows lead to ceiling"
Leaning backArching to lift weightLower back stressStay upright, lighter weight
Yanking/jerkingExplosive uncontrolled pullsCable machine can be jarring to jointsSmooth, controlled tempo
Most Common Error

Using too much weight and yanking the cable — Cable upright rows feel harder than dumbbell versions due to constant tension. Many people load too heavy and end up jerking the weight up, which defeats the purpose and risks injury. Drop the ego, use smooth reps, feel the constant tension.

Self-Check Checklist​

  • Stack hovering at bottom (never touching down)
  • Elbows driving the movement
  • Rope/bar staying close to body
  • No shoulder pinching or pain
  • Smooth, controlled tempo
  • Stopping at shoulder height
  • Feeling constant tension in delts/traps

🔀 Variations​

By Emphasis​

VariationChangeWhy
Slow Eccentric4-5s loweringMaximum time under tension
Pause Reps2-3s hold at topPeak contraction emphasis
Constant TensionNo pauses, continuous repsMetabolic stress, pump
21s7 bottom + 7 top + 7 fullComplete muscle fatigue

Execution Variations​

VariationDescriptionBest For
BilateralBoth arms togetherStandard execution, balanced
Single ArmOne arm at a timeFixing imbalances, focus
AlternatingSwitch arms each repContinuous tension, endurance

Range Variations​

VariationROMPurpose
Full ROMFull extension to shoulder heightComplete development
Partial (mid-range)Waist to chestConstant tension, strength
Bottom HalfBottom to mid-rangeStretch emphasis
Top HalfMid-range to shouldersPeak contraction

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Strength3-46-82-3minModerate-Heavy1-2
Hypertrophy3-410-1590-120sModerate1-2
Pump/Metabolic3-515-2060-90sLight-Moderate2-3

Workout Placement​

Program TypePlacementRationale
Upper body dayMid-workoutAfter main pressing, before small isolation
Shoulder dayAfter overhead workDelts pre-fatigued, can use lighter weight
Push dayMiddle sectionAfter compounds, before accessories
Cable dayAny timePairs well with other cable exercises
Programming Note

Cable upright rows vs. dumbbell upright rows:

Choose cables when:

  • You want constant tension throughout ROM
  • You're focused on hypertrophy/pump
  • You have access to rope attachment
  • You want smoother resistance curve

Choose dumbbells when:

  • You want free weight training stimulus
  • You need neutral grip option
  • No cable machine available
  • You prefer simpler setup

Both are effective. Cables provide constant tension; dumbbells allow more natural movement path. Use both for variety.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week2-3 sets
Intermediate1-2x/week3-4 sets
Advanced2x/week3-4 sets

Progression Scheme​

Progressive Overload

Cable weight increments are typically 5-10 lbs. When you can do 4x15 with strict form and constant tension, add one plate and drop to 3x10-12. Focus on smooth reps — no yanking.

Sample Shoulder Workout​

ExerciseSets x RepsNotes
Seated DB Press4x8-10Main strength movement
Cable Upright Row3x12-15Constant tension builder
Cable Lateral Raise3x15-20Side delt isolation
Face Pull3x20Rear delt and shoulder health

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Dumbbell Upright RowLearning pattern, need neutral grip✓
Band Upright RowRehab, very light loading
Partial ROM cable upright rowShoulder mobility limitationsN/A

Progressions (Harder)​

ExerciseWhen ReadyLink
Barbell Upright RowWant to load significantly heavier
Single-arm cable variationsAdvanced unilateral training
High pull variationsOlympic lift progressions

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentNotes
Cable Lateral RaiseCable + D-handlePure side delt, safer
Face PullCable + ropeRear delts + traps, excellent for posture
Cable Y-RaiseCable + handlesUnique angle, shoulder health

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementPain during upward pullUse rope, reduce ROM, or avoid
Rotator cuff issuesStrain on stabilizersVery light weight, consider alternatives
AC joint problemsCompression at topPartial ROM or switch to lateral raises
Limited shoulder mobilityCannot achieve proper positionImprove mobility, use alternatives
Stop Immediately If
  • Sharp pain in shoulder (any location)
  • Clicking or popping with pain
  • Pinching sensation in shoulder
  • Pain radiating down arm
  • Numbness or tingling
  • Cable creates jerking sensation in shoulder

Form Safety Tips​

TipWhy
Use rope attachment with neutral gripMost shoulder-friendly option
Don't pull above shoulder heightDramatically reduces impingement risk
Smooth, controlled tempoCable can jerk joints if yanked
Keep weight stack hoveringMaintains constant tension, no jarring
Stand close to cable columnProper pulling angle

Cable-Specific Safety​

ConsiderationGuidance
Cable tensionStart light — cable feels heavier than expected
Jerky movementNever yank cable; smooth pulls only
Distance from machineStay close; too far back changes angle dangerously
Attachment securityAlways check attachment is locked before pulling

Safe Failure​

How to safely end a set:

  1. When fatigued: Complete current rep, lower smoothly
  2. If losing form: Stop immediately, rack weight
  3. At failure: Controlled descent to starting position
  4. If shoulder hurts: Stop set immediately, assess pain

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderAbduction + Flexion0-90°🟡 Moderate-High
ElbowFlexion0-90°🟢 Low-Moderate
WristStabilizationNeutral🟢 Low
ScapulaElevationFull🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder90° abductionRaise arm to side to shoulder heightReduce ROM, mobility work
Shoulder90° flexionRaise arm forward to shoulder heightSame as above
Thoracic spineExtensionStand upright without roundingImprove posture first
Joint Health Note

Cable upright rows share the same impingement concerns as dumbbell/barbell versions. The cable doesn't make the movement safer — it just provides constant tension.

Rope attachment is critical for shoulder health — it allows natural hand position and slight external rotation at top, both of which reduce impingement risk.

Cable advantage for joints: Smoother resistance curve with no "dead spots" may actually feel better on joints for some people compared to free weights.

❓ Common Questions​

What's the difference between cable and dumbbell upright rows?

Main difference is the resistance curve:

Cable advantages:

  • Constant tension throughout entire ROM
  • No "rest" at top or bottom
  • Smooth resistance (no momentum)
  • Better muscle pump and metabolic stress
  • Rope attachment is very shoulder-friendly

Dumbbell advantages:

  • More natural movement path
  • Can be done anywhere (no machine needed)
  • Free weight training stimulus
  • Independent arm movement
  • Easier setup

Bottom line: Cables are better for hypertrophy and pump; dumbbells offer more versatile free weight training. Both work — use what you have available and what feels better.

Should I use a rope, bar, or handles?

Rope attachment is best for most people.

Rope (RECOMMENDED):

  • Neutral grip (shoulder-friendly)
  • Can pull rope apart at top (extra contraction)
  • Most joint-friendly option
  • Allows natural hand position

Straight bar:

  • Traditional feel
  • Fixed grip width
  • More trap emphasis
  • Higher impingement risk

D-handles (single arm):

  • Unilateral work
  • Fix imbalances
  • Requires more stability

Recommendation: Start with rope. Only use straight bar if you have zero shoulder issues and prefer the feel.

Why does cable feel so much harder than dumbbells at the same weight?

Constant tension makes it more challenging.

With dumbbells:

  • Tension varies throughout ROM
  • Slight "rest" at top and bottom
  • Momentum can help
  • Gravity provides rest points

With cables:

  • Constant resistance throughout
  • No rest at any point
  • Must control both directions
  • Stack never touches down

This is the advantage. Cable upright rows create more metabolic stress and time under tension, both excellent for muscle growth. Use 30-40% less weight than dumbbells.

How far should I stand from the cable machine?

6-12 inches from the cable column.

Too close: Bumping into machine, awkward position

Too far back: Changes exercise to more horizontal pull, loses effectiveness, can stress lower back

Just right: Slight step back so cable is taut at bottom, but you're still very close to machine

Test: At starting position with arms extended, cable should pull straight up (not at an angle).

Should the weight stack touch down between reps?

No — keep it hovering.

Why constant tension matters:

  • Muscles stay under tension entire set
  • More metabolic stress
  • Better pump
  • Enhanced hypertrophy stimulus
  • This is cable's main advantage over free weights

How to do it:

  • Select weight that allows controlled reps
  • Lower until arms are extended but stack hovers
  • Immediately begin next rep
  • Only let stack down after set is complete

If stack is touching: You're either standing too close or using too much ROM at bottom.

Is the cable version safer for shoulders than dumbbells?

Not necessarily safer — but can be more joint-friendly IF you use rope.

Rope attachment advantages:

  • Neutral grip throughout
  • Can externally rotate slightly at top
  • Natural hand path
  • Reduced internal rotation

But same risks apply:

  • Pulling too high still causes impingement
  • Poor form still dangerous
  • Individual anatomy still matters

Bottom line: Rope cable upright rows are likely the most shoulder-friendly version of this exercise, but any upright row has impingement risk. Listen to your body.

🎯 Benefits​

Primary Benefits​

BenefitDescription
Constant tensionCable maintains resistance throughout entire ROM
Muscle pumpContinuous tension creates excellent pump
Side delt and trap massEffective compound movement for upper body width
Smooth resistanceReduces jerky movement and joint stress

Secondary Benefits​

BenefitDescription
Metabolic stressNo rest points enhance muscle-building stimulus
Shoulder-friendly (with rope)Rope allows natural grip, reduces impingement
Grip strengthConstant hold challenges forearms
Versatile loadingEasy to adjust weight for drop sets, rest-pause

Who Benefits Most​

  • Bodybuilders focused on hypertrophy and pump
  • Lifters seeking constant tension training
  • Those who prefer cable work
  • Athletes needing shoulder and trap development
  • People who can perform movement pain-free

📚 Sources​

Biomechanics & Muscle Activation:

  • McAllister, M.J., et al. (2013). Muscle activation during various upright row variations — Tier A
  • Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training — Tier A
  • Boeckh-Behrens & Buskies (2000). Fitness Strength Training: Cable vs. free weight analysis — Tier B
  • ExRx.net Exercise Analysis: Cable Upright Row — Tier C

Cable Training Research:

  • McMaster, D.T., et al. (2014). Constant vs. variable resistance training — Tier A
  • Spiering, B.A., et al. (2008). Resistance exercise biology: cable and pulley systems — Tier B

Injury & Shoulder Health:

  • Kolber, M.J., et al. (2014). Shoulder impingement and upright rowing exercises — Tier A
  • McFarland, E.G., et al. (2012). Exercise-related shoulder impingement — Tier B

Programming:

  • Renaissance Periodization Cable Training Guide — Tier B
  • Mike Israetel Deltoid Hypertrophy Techniques — Tier B
  • John Meadows Cable Exercise Mastery — Tier C

Technique & Coaching:

  • Jeff Nippard Cable Exercise Execution — Tier C
  • Renaissance Periodization Upright Row Technique — Tier C
For Mo

When to recommend this exercise:

  • User has access to cable machine
  • User wants constant tension for hypertrophy
  • User is seeking shoulder-friendly upright row option (recommend rope)
  • User prefers cable training
  • User wants variety from dumbbell version

Who should NOT do this exercise:

  • History of shoulder impingement → Use Cable Lateral Raise + Face Pull
  • Shoulder pain during any upright row variation → Avoid all upright rows
  • No cable machine access → Use Dumbbell Upright Row
  • Limited shoulder mobility → Fix mobility first or use alternatives

Key coaching cues to emphasize:

  1. "Use rope attachment with neutral grip — most shoulder-friendly"
  2. "Stand close to cable column — 6-12 inches away"
  3. "Keep weight stack hovering — never let it touch down"
  4. "Lead with elbows, stop at shoulder height"
  5. "Smooth controlled reps — no yanking the cable"

Common issues to watch for in user feedback:

  • "My shoulders hurt" → STOP immediately, switch to lateral raises
  • "The weight feels way heavier than dumbbells" → Normal; constant tension is harder
  • "The stack keeps slamming down" → Standing too far back or poor control
  • "I feel it in my lower back" → Leaning back; too much weight
  • "Should I use the bar or rope?" → Rope for shoulder health

Programming guidance:

  • Pair with: Shoulder press (before), cable lateral raises (after), face pulls (after)
  • Avoid same day as: No restrictions, but watch total shoulder volume
  • Typical frequency: 1-2x per week
  • Volume: 3-4 sets, 10-15 reps
  • Placement: Middle of shoulder or upper body workout

Progression signals:

  • Ready to progress when: 4x15 with perfect form, constant tension, no pain
  • Regress if: Shoulder pain, jerky movement, losing constant tension
  • Consider switching if: Dumbbells feel better for individual anatomy

Assessment questions to ask user:

  • "Do you have access to a cable machine with a rope attachment?" (Equipment check)
  • "Have you tried dumbbell upright rows? How did they feel?" (Comparison)
  • "Any shoulder discomfort during or after?" (Safety check)
  • "Can you keep the weight stack hovering between reps?" (Form check)

Important context:

  • Rope attachment is CRITICAL for shoulder health
  • Constant tension is cable's main advantage — must maintain it
  • Same impingement risks as all upright row variations
  • Not inherently safer than dumbbells, just different stimulus
  • Excellent for hypertrophy due to constant tension

Cable-specific coaching:

  • Start 30-40% lighter than dumbbell weight
  • Emphasize smooth tempo (no yanking)
  • Keep stack hovering to maintain tension
  • Stand close to machine for proper angle
  • Rope attachment is non-negotiable for shoulder health

If user reports shoulder pain:

  1. Immediately stop exercise
  2. Assess if neutral grip rope was used
  3. Check if they pulled too high
  4. Switch to lateral raises + shrugs (same muscles, safer)
  5. Consider face pulls as superior alternative

Last updated: December 2024