Upright Cable Row
The Upright Cable Row primarily targets your Traps, with support from Shoulders. It requires cable and is best suited to intermediate lifters.
Intermediate level · Equipment: Cable · Compound · Pull
Primary muscles: Traps Secondary muscles: Shoulders
How to perform Upright Cable Row
- Step 1. 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.
- Step 2. 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.
- Step 3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Step 4. Repeat for the recommended amount of repetitions.
Sample sets & reps for Upright Cable Row
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Traps exercises
- Barbell Shrug — barbell
- Barbell Shrug Behind The Back — barbell
- Calf-Machine Shoulder Shrug — machine
- Clean Shrug — barbell
- Dumbbell Shrug — dumbbell
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