Cable Upper Row
Build a strong, sculpted upper back and improve posture with the Cable Upper Row. This compound exercise targets your lats, rhomboids, and traps
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Upper Row
Description
A compound movement that targets the upper back muscles, primarily the latissimus dorsi and rhomboids.
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How to do Cable Upper Row
- 01Setup
Adjust the cable pulley to a high position, typically above head height. Select an appropriate handle attachment, such as a rope or V-bar, and stand facing the machine.
- 02Setup
Take a step back to create tension, position your feet shoulder-width apart, and slightly hinge at your hips while maintaining a neutral spine. Your arms should be extended, and your core engaged.
- 03
Initiate the pull by retracting your shoulder blades, then drive your elbows down and back towards your torso, pulling the handle towards your upper chest or face. Exhale as you pull.
- 04
Squeeze your shoulder blades together at the peak contraction, focusing on engaging your upper back muscles.
- 05
Slowly and controlled, extend your arms back to the starting position, allowing your shoulder blades to protract slightly under tension. Inhale as you return.
Tips
- Focus on initiating the movement with your shoulder blades, not just your arms, to maximize upper back engagement and minimize bicep fatigue.
- Maintain a slight forward lean from your hips throughout the movement to keep constant tension on the target muscles and prevent leaning back excessively.
- Visualize pulling your elbows towards your back pockets to ensure a proper path of motion and effective activation of the latissimus dorsi and other back muscles.
- Keep your wrists straight and avoid excessive gripping with your hands; the primary force should come from your back muscles, not your forearms.
Common mistakes
- Using too much momentum: Avoid swinging your torso excessively to pull the weight; instead, reduce the weight and focus on a controlled, deliberate contraction of your back muscles.
- Shrugging your shoulders: Do not allow your shoulders to elevate towards your ears; keep them depressed and retracted to properly engage the lats and rhomboids.
- Rounding the upper back: Maintain a neutral spine throughout the exercise; keep your chest up and core braced to prevent spinal flexion and potential injury.
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What muscles does Cable Upper Row work?
Cable Upper Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Cable Upper Row good for beginners?
Cable Upper Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Upper Row?
You need Cable to perform Cable Upper Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Upper Row?
Focus on initiating the movement with your shoulder blades, not just your arms, to maximize upper back engagement and minimize bicep fatigue. Maintain a slight forward lean from your hips throughout the movement to keep constant tension on the target muscles and prevent leaning back excessively. Visualize pulling your elbows towards your back pockets to ensure a proper path of motion and effective activation of the latissimus dorsi and other back muscles. Keep your wrists straight and avoid excessive gripping with your hands; the primary force should come from your back muscles, not your forearms.
What are common mistakes when doing Cable Upper Row?
Using too much momentum: Avoid swinging your torso excessively to pull the weight; instead, reduce the weight and focus on a controlled, deliberate contraction of your back muscles. Shrugging your shoulders: Do not allow your shoulders to elevate towards your ears; keep them depressed and retracted to properly engage the lats and rhomboids. Rounding the upper back: Maintain a neutral spine throughout the exercise; keep your chest up and core braced to prevent spinal flexion and potential injury.
Related exercises
Cable Straight Back Seated Row
Back · Infraspinatus · Cable
Cable Rope Elevated Seated Row
Back · Infraspinatus · Cable
Cable Low Seated Row
Back · Infraspinatus · Cable
Cable Incline Bench Row
Back · Infraspinatus · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store