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Shoulders
Cable Upright Row
A cable upright pull for the deltoids and upper trapezius.
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Target
Shoulders
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
1. Attach a suitable handle to a low cable and use a comfortable grip width.
2. Stand tall, brace your trunk and keep the handle close to your body.
3. Lead with your elbows through a pain-free range, stopping below shoulder height if needed.
4. Lower slowly without shrugging excessively or bending your wrists sharply.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Attach a suitable handle to a low cable and use a comfortable grip width
- 2Stand tall, brace your trunk and keep the handle close to your body
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.