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.

Upright Cable Row primarily trains the shoulders, with the back and biceps contributing. The exact demand depends on your setup, range, and chosen load.

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

Related options include Cable Rope Rear-Delt Rows, Cable Seated Lateral Raise, Alternating Cable Shoulder Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.