Cable upright row

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How to do it

Cable upright row. More uniform tension than barbell. Elbows at or above shoulder height.

Muscles worked

Mainly hombros. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Overhead press
• Arnold press
• Seated dumbbell press
• Z-bar overhead press
• Turkish get-up

Add it to your routine

FitnessAI can generate a personalized routine that includes Cable upright row based on your level, goal and available days.

Frequently asked questions

What muscles does Cable upright row work?

Cable upright row mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Cable upright row should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).

Is Cable upright row good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.

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