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Cable Upright Row

StrengthIntermediateCable

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Side delts

Primary: Shoulders

Secondary: Traps (upper traps), Biceps

How to

  1. 1Attach a straight bar or rope to a low pulley and stand close to the machine holding it in front of your thighs with an overhand grip.
  2. 2Pull the handle up along your body, leading with your elbows, to about chest height.
  3. 3Lower it slowly back to your thighs.
  4. 4Keep the handle close to you and stop pulling if your shoulders pinch; a wider grip is easier on the joints.