Cable Wide Grip Upright Row


In this Exercise

  • Your main Target muscle worked out: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Begin by attaching a straight bar to a low cable pulley.
  2. Grasp the bar using a shoulder-width overhand grip.
  3. Stand close to the pulley with your body upright, your shoulders pulled back, and your chest pushed out.


  1. Exhale and pull the bar up the front of your body until it reaches the level of your lower or middle chest. Avoid pulling the bar up any higher.
  2. Hold for a count of two.
  3. Inhale and lower the bar to the starting position.
  4. Repeat.

Some Insights

  • Don’t forget to keep the bar close to your body.
  • Keep your shoulders back, chest out, and body upright.
  • The pulling force should originate from your elbows and not from biceps.
  • The upright row is a controversial exercise as in some people it can lead to shoulder impingement. The risk varies from person to person depending on how they are built.
  • The risk of shoulder impingement can be reduced by doing as recommended above and using a shoulder-width or wider grip instead of a narrow grip, standing upright, keeping the bar close to your body, keeping your shoulders back, pushing your chest out, and pulling the bar no higher than the level of your lower or middle chest.

Cable wide grip upright row video

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