ProgreviaCable upright row
Home › Exercises › Shoulders › Cable upright row
How to do it
With a rope or bar at chest height, pull driving the elbows high and out to the sides. It emphasises the rear delts and traps; squeeze the shoulder blades at the end.
Muscles worked
Mainly hombros. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.8 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Cable upright row compares with other shoulders exercises
The catalogue has 15 exercises with shoulders as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Cable upright row is number 9.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Lateral raise | dumbbells | Low (0.5 out of 2.2) | Basic |
| Cable lateral raise | cable | Low (0.5 out of 2.2) | Basic |
| Machine lateral raise | machine | Low (0.5 out of 2.2) | Basic |
| Face pull | cable | Low (0.5 out of 2.2) | Basic |
| Cable upright row | cable | Moderate (0.8 out of 2.2) | Basic |
| Pike push-up | bodyweight | Moderate (1 out of 2.2) | Needs coaching |
| Turkish get-up | kettlebell | High (1.2 out of 2.2) | Advanced |
| Arnold press | dumbbells | High (1.3 out of 2.2) | Needs coaching |
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Cable upright row based on your level, goal and available days.
Build your Shoulders workout
Generate a full routine with the emphasis on Shoulders and Cable upright row among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Cable upright row work?
Cable upright row mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Cable upright row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).
Is Cable upright row good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.
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