Cable Rope Upright Row
Cable rope upright row is a vertical pull that targets lateral deltoids and upper trapezius to build shoulder and upper back strength and hypertrophy, offering constant tension compared to barbell versions.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts, Anterior Delts, Rear Delts
Traps
8/10Upper Traps
Biceps
5/10Long Head
Forearms
4/10Flexors
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set cable pulley to lowest position and attach rope. Stand facing machine with feet hip-width apart, grasp rope overhand wider than shoulders, arms extended.
- Exhale and pull rope upward by leading with elbows, flaring them out.
- Keep elbows higher than wrists and rope close to body.
- Squeeze shoulder blades at top near chest level.
- Inhale and lower rope slowly to start position.
- Maintain control without swinging torso.
Coaching Tips
Form Cues
- Lead with elbows
- Elbows higher than hands
- Squeeze at top
- Stay upright
- Control descent
Breathing
Exhale during the upward pull; inhale as you lower the rope. Brace core throughout.
Tempo
2-1-2
Range of Motion
Pull until elbows reach shoulder height or lower chest; fully extend arms at bottom without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Do not pull above shoulder level to prevent rotation
- Use light weight to master form
- Stop if shoulder or wrist pain occurs
- Wider grip reduces risk
Spotting
Spotting not required for cables; use weight stack pin for safety.
Common Mistakes
- Pulling too high causing impingement
- Using momentum from hips
- Rounding shoulders forward
- Narrow grip forcing internal rotation
- Locking elbows at bottom
When to Avoid
- Shoulder impingement
- Acute wrist pain
Flexibility Needed
- Shoulder abduction to 90 degrees
- Wrist extension flexibility
Build Up First
- Know vertical pull form
- Master cable machine use
Also known as
Rope Upright Row, Cable Upright Row with Rope
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