Cable Upright Row
The cable upright row targets the lateral deltoids and upper traps using constant cable tension. The cable version is easier on the wrists than the barbell variation and allows a more natural pulling path.
How to Perform
Attach a straight bar or EZ bar to a low cable pulley and stand close to the machine.
Grip the bar with hands slightly narrower than shoulder width.
Pull the bar up along your body until your elbows reach shoulder height.
Lower the bar slowly back to the starting position with control.
Lead with the elbows, not the hands — your elbows should always be higher than your wrists.
Common Mistakes to Avoid
Gripping too narrow, which increases internal rotation and shoulder impingement risk.
Pulling the bar too high above shoulder level, which compresses the shoulder joint.
Swinging the body and using momentum instead of strict deltoid contraction.
Muscle Activation
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