Cable Upright Row

How to do it

1. Stand in front of a cable machine and grip a straight bar or rope at thigh height.
2. Pull the bar up toward your chin, leading with your elbows.
3. Lower under control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Front delts 30 points higher, Biceps 30 points higher, Side delts 25 points lower. It needs Cable machine where the other uses Dumbbells. Compared with the Face Pull, it loads Rear delts 90 points lower, Side delts 55 points higher, Front delts 30 points higher.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Plate-Loaded Lateral Raise Plate-loaded machine
• Barbell Upright Row BarbellIntermediate
• Kettlebell Sumo High Pull KettlebellsIntermediate
• Side-Lying Lateral Raise DumbbellsBench
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machine
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Kettlebells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Face Pull 20% Cable machine
• Cable Front Raise 20% Cable machine
• Handstand Push-Ups 60% BodyweightProfessional
• Pike Push-Ups 55% Bodyweight

Exercise illustrations and data by RepDB (repdb.co), used under licence.