Cable Upright Row

Form Cues

• Attach a straight bar or rope to a low cable pulley.

• Stand facing the cable with the handle at thigh height, arms hanging down.

• Grip the bar with hands slightly wider than shoulder-width (a wider grip reduces impingement risk).

• Pull the bar straight up along your body by driving your elbows up and out.

• Raise the bar to roughly chest or chin height — do not pull above shoulder level.

• Squeeze the side delts and traps at the top.

• Lower with control back to the starting position.

• Keep your torso upright and core braced — avoid swinging or leaning.

• The cable's constant tension makes this more demanding than the bar version.