Shoulders / Intermediate / Compound (multi-joint)

Cable Upright Row

An upright row with a straight bar on a low pulley that builds the side delts and upper traps.

At a glance

Primary

Side delts, Upper traps

Secondary

Front delts, Biceps, Forearms & grip

Equipment

Cable station

Movement pattern

Lateral raise (abduction), Shrug

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Attach a straight bar to a low pulley and stand close to it holding the bar with an overhand, narrow grip at your thighs.
2. Pull the bar straight up along your body, leading with the elbows.
3. Raise until the bar is at chest or chin height with elbows above the wrists.
4. Lower slowly to the start.

Tips

• Keep the bar close to your body.
• Stop at shoulder height if you feel discomfort.

Common mistakes

• ✗ Narrow grip and pulling the bar up to the chin.

  Why it hurts: The arm is raised in internal rotation, the textbook position for shoulder impingement.

  ✓ Instead: Use a wider grip and stop when the elbows reach shoulder height. With shoulder pain, choose lateral raises instead.

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