10 Best Cable Upper Row Alternatives for Limited Equipment

The Cable Upper Row is done standing with a cable machine. Ranked closest by our scoring: the London Bridge, the Cable Rope Elevated Seated Row and the Cable Rope Extension Incline Bench Row.

Cable Upper RowWatch the Cable Upper Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Upper Row

The steps for the Cable Upper Row itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, shoulders · Cable · Intermediate · Compound

  1. Attach a straight bar to a cable machine at chest height.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Keep your back straight and your core engaged.
  5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement.
  7. Slowly release the bar back to the starting position.
  8. Repeat for the desired number of repetitions.

The 10 Best Cable Upper Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Upper Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. London BridgePlay demonstration

    1. London Bridge

    89% match

    Upper Back · Intermediate · Compound

    A good swap when you have a rope to work with, and it still works the upper back.

    • Rope
    How to perform it
    1. Attach the rope to a high anchor point.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Grasp the rope with an overhand grip, palms facing down.
    4. Lean forward slightly, keeping your back straight and core engaged.
    5. Pull the rope towards your body, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cable Upper Row
    • Equipment: a suspension trainer, not a cable
    • Body position: standing, the same as the Cable Upper Row
  2. Cable Rope Elevated Seated RowPlay demonstration

    2. Cable Rope Elevated Seated Row

    82% match

    Upper Back · Intermediate · Compound

    The same equipment, done seated instead.

    • Cable
    How to perform it
    1. Sit on the elevated seat facing the cable machine.
    2. Grab the cable rope handles with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
    4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the fully contracted position.
    6. Slowly release the tension and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cable Upper Row
    • Equipment: a cable, the same as the Cable Upper Row
    • Body position: seated, not standing
  6. Upright Cable Row

    6. Upright Cable Row

    80% match

    Traps · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the traps rather than the upper back.

    • Cable
    How to perform it
    1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
    2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, not upper back
    • Equipment: a cable, the same as the Cable Upper Row
    • Body position: standing, the same as the Cable Upper Row
  7. Cable Standing Rear Delt Row (With Rope)Play demonstration

    7. Cable Standing Rear Delt Row (With Rope)

    79% match

    Delts · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the upper back.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
    3. Keep your back straight and your core engaged.
    4. Pull the cable towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not upper back
    • Equipment: a cable, the same as the Cable Upper Row
    • Body position: standing, the same as the Cable Upper Row

Cable Upper Row FAQ

What muscles does Cable Upper Row work?

The Cable Upper Row targets the upper back: rhomboids, middle trapezius, posterior deltoid, and upper lat fibers. It emphasizes scapular retraction and horizontal adduction, so you feel contraction between the shoulder blades during the concentric phase.

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