Exercise guide
Upright Cable Row
The Upright Cable Row uses a low pulley to provide continuous resistance as the elbows rise outward. The traps are listed as the primary muscle group, while the shoulders assist through the pull and controlled return.
Training context
Muscles Worked by the Upright Cable Row
The cable maintains tension from the bottom of the repetition and can make the movement feel different from a barbell variation. Attachment width, stance, and distance from the pulley determine the pulling path.
Choose a height that remains comfortable for the shoulders and wrists. The bar does not need to reach the chin for the exercise to be effective.
Technique overview
Keep the cable path close and controlled
Stand over the low pulley with a secure overhand grip and a stable torso. Raise the attachment by guiding the elbows outward and upward while keeping it close to the body. Stop at the highest comfortable position, then lower slowly until the arms are extended. Avoid leaning back or using the hips to accelerate the cable.
Treat this as an overview and use a range, pace, and setup you can control.