Cable Upright Row

How to perform the Cable Upright Row

1. Set a low pulley with a straight or EZ bar and stand facing the stack, holding the bar at thigh height with a shoulder-width grip.
2. The cable keeps steady upward tension from the bottom, unlike a barbell that is lightest at the start of the pull.
3. Keep the chest tall and the bar close to the body as you begin.
4. Pull the bar up along the torso by driving the elbows up and out to the sides.
5. Stop the bar around lower-chest height; taking the elbows above the shoulders risks shoulder impingement.
6. Lower the bar under control against the cable back down to thigh height before the next rep.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Pulling the elbows above the shoulders, which pushes the shoulder into impingement.
• •Leaning back to heave the bar up with momentum rather than driving the elbows.
• •Letting the bar drift away from the body instead of tracking it up the torso.
• •Letting the stack yank the bar back down without controlling the descent.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.