Cable Upright Rows

Cable Upright Rows are a shoulder exercise and primarily target the deltoids. To a lesser degree, they also work the trapezius and biceps.

Equipment

Cable

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Cable Upright Row is a highly effective exercise designed to target the deltoids, trapezius, and upper back muscles, making it a staple in hypertrophy-focused training programs. Utilizing a cable machine provides consistent tension throughout the movement, which can enhance muscle activation and growth. This exercise is particularly beneficial for those looking to develop shoulder width and upper back thickness, contributing to a more balanced and aesthetically pleasing physique. By incorporating Cable Upright Rows into your routine, you can achieve greater muscle definition and strength in the upper body, while also improving overall shoulder stability and function.

Execution

How to Execute Cable Upright Rows

Setup

  1. Attach a straight bar to the low pulley of a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip (palms facing down), hands slightly narrower than shoulder-width apart.
  4. Stand upright with your arms fully extended and the bar resting against your thighs.

Execution

  1. Inhale and brace your core.
  2. Lift the bar by driving your elbows upward and outward, keeping the bar close to your body.
  3. Continue to lift until the bar reaches chest height and your elbows are at shoulder level.
  4. Pause briefly at the top of the movement, squeezing your shoulder muscles.

Finishing

  1. Slowly lower the bar back to the starting position, maintaining control throughout the descent.
  2. Exhale as you return to the starting position.
  3. Repeat for the desired number of repetitions.

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