Upright Rows (Cable)

Performance Description
  1. Grasp the desired cable attachment (straight or easy curl bar) with an overhand grip at a width of at least six inches or wider and (carefully) stand so that the bar is resting against your thighs.
  2. Tighten your abdominals (and keep them tight throughout), pull the weight upward to just beneath your chin (with your elbows pointing outward to the sides and raised as high as possible/comfortable), while exhaling throughout the movement.
  3. Slowly lower the bar to the starting position, while exhaling throughout the movement.
  4. Repeat steps 2-3 for as many repetitions as are desired.
Primary Muscle(s)
Shoulders (Deltoid: Anterior)
Shoulders (Deltoid: Lateral)
Shoulders (Deltoid: Posterior)
Upper Back (Trapezius)
Secondary Muscle(s)
Biceps (Biceps Brachii: Long 'Outer' Head)
Biceps (Biceps Brachii: Short 'Inner' Head)
Forearms (Brachioradialis)
Upper Back (Levator Scapulae)
Tertiary Muscle(s)
Abdominals (Rectus Abdominis)
Abdominals (Rectus Abdominis: Upper Aspect)
Forearms (Extensor: Carpi Radialis Brevis)
Forearms (Extensor: Carpi Radialis Longus)
Forearms (Extensor: Carpi Ulnaris)
Forearms (Extensor: Digiti Minimi)
Forearms (Extensor: Digitorum)
Forearms (Extensor: Pollicis Brevis)
Forearms (Extensor: Pollicis Longus)
Further Clarification

Upright rows contribute to overall trapezius and deltoid (shoulder) shape, mass, and strength, and as such should be considered a fantastic addition to any well rounded workout regime.

Note that a narrow grip promotes more trapezius involvement, while a wider grip promotes more shoulder involvement.

Things To Look Out For

Some people may experience much stress on their wrists, especially when the weight being lifted is heavy. It may be impossible to keep the wrists straight while doing this exercise, which is the ideal performance method, and this is okay as long as the performer notes that bent wrists put them at greater risk for injury and accordingly carefully monitors how their body is responding to the movement. However, if you are one of the people who experiences pain or excessive stress, do note that it is likely because your wrists are "craning" or bending too far and so the weight should be lessened to one that allows pain-free, safer lifting.

Exercise Position(s)
Exercise Variations