Cable Upright Row

Technique

Stand facing a low cable pulley, gripping a straight bar attachment with a shoulder-width overhand grip. Pull the bar straight up along your body toward your chin, leading with your elbows. Keep the bar close to your torso and pause briefly at the top. Lower back down under control.

Steps

1. Stand facing the low pulley and grip the straight bar overhand at shoulder width
2. Brace your torso and let the bar hang in front of your thighs
3. Pull the bar close to your body toward your chin while leading with your elbows
4. Pause briefly at the top without shrugging excessively
5. Lower the bar under control to the starting position

Common mistakes

• Letting the bar drift away from the torso
• Pulling primarily with the hands instead of leading with the elbows
• Using torso momentum to lift the weight
• Dropping the bar quickly on the return

Variations

• Rope cable upright row
• EZ-bar attachment cable upright row
• Single-arm cable upright row
• Wide-grip cable upright row

FAQ