Shoulders · Cable
Cable Upright Row
How to do the cable upright row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Attach a straight bar to the low pulley. Pull the bar upward to your chest, leading with your elbows, then lower it with control.
- 1Feel your delts and traps lifting the cable handle up toward your chin
- 2Keep your elbows high and wrists straight
- 3Maintain a slight lean and controlled tempo
Common mistakes
- Avoid lifting too high; stop when elbows reach shoulder height
- Don't swing your body or use momentum
- Avoid shrugging your shoulders excessively
Muscles worked
The cable upright row mainly works the side delts and upper traps, with the biceps, forearms, and mid traps assisting.
- Side DeltsPrimary
- Upper TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- LatsMinor
- Upper AbsMinor
- Rear DeltsMinor
Cable Upright Row strength standards
See how your cable upright row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM57.5 lb
Silvere1RM105 lb
Golde1RM172.5 lb
Platinume1RM240 lb
Diamonde1RM282.5 lb
Champione1RM320 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable upright row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.