Back
The main area this variation is designed to train.
Exercise guide
Upright Cable Row
Learn how to do the Upright Cable Row exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Cable
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Upright Cable Row
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- 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.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Full Range-Of-Motion Lat Pulldown
Full Range-Of-Motion Lat Pulldown is a intermediate strength that mainly trains your back using cable.
View exerciseV-Bar Pulldown
V-Bar Pulldown is a intermediate strength that mainly trains your back using cable.
View exerciseWide-Grip Pulldown Behind The Neck
Wide-Grip Pulldown Behind The Neck is a intermediate strength that mainly trains your back using cable.
View exerciseElevated Cable Rows
Elevated Cable Rows is a intermediate strength that mainly trains your back using cable.
View exerciseFAQ
Common questions about Upright Cable Row.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Upright Cable Row work?
Upright Cable Row mainly works the back. It can also involve shoulders depending on your setup and range of motion.
Is Upright Cable Row beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Upright Cable Row?
You will usually need Cable for this variation.
How should I progress Upright Cable Row?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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