TETSUCable Upper Row
The Cable Upper Row is a cable exercise that primarily targets the upper back, with the biceps and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
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How to do the Cable Upper Row
- Attach a straight bar to a cable machine at chest height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the bar towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Upper Row work?
The Cable Upper Row primarily targets the upper back. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Cable Upper Row?
You need a cable machine to perform the Cable Upper Row.
How many sets and reps of the Cable Upper Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Upper Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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