Cable Upper Row

Muscles worked

Setup

1. Position a flat bench in front of a cable machine and set the pulley to chest height when seated.
2. Sit on the bench facing the machine with your feet planted firmly on the floor for stability.
3. Grasp a wide bar attachment with an overhand grip, significantly wider than shoulder-width.
4. Sit upright with your arms fully extended and a slight lean back to create tension on the cable.

How to do it

1. Exhale as you pull the bar toward your upper chest, flaring your elbows out wide so they remain roughly level with your shoulders.
2. Squeeze your shoulder blades together at the end of the movement, ensuring the bar nearly touches your collarbone.
3. Inhale as you slowly extend your arms back to the starting position, resisting the weight to maintain control.
4. Maintain a controlled tempo, taking approximately 2 seconds to pull and 3 seconds to return.

Form checklist

• Keep elbows high and flared out to the sides, not tucked into the ribs.
• Avoid shrugging the shoulders toward the ears; keep the shoulder blades depressed.
• Maintain a stationary torso and avoid using momentum or rocking to pull the weight.
• Keep the chest lifted and the spine neutral throughout the entire set.

Pro tips

• Focus on driving the elbows back rather than pulling with the hands to maximize rear delt and trap engagement.
• Imagine trying to pull the bar apart as you bring it toward your chest to increase the intensity of the upper back contraction.

Make it harder

• Add a 2-second isometric pause at the peak of the contraction to increase time under tension.
• Perform the eccentric (return) phase even slower, taking 4-5 seconds to fully extend the arms.

Frequently asked

What muscles does the cable upper row work?

The cable upper row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable upper row?

The cable upper row uses cable.

Is the cable upper row good for beginners?

Yes. The cable upper row is a beginner-friendly movement and a strong foundation to build on.

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• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius