Cable Upright Row
Muscles worked: Side delts (assisted by traps).
How to do it
- 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.
- Use your side shoulders to lift the cable bar as you exhale.
- Lower the bar back down slowly to the starting position.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Wide grip on the bar attachment
- Elbows lead, stop at shoulder height
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Lateral Raise - side delts
- Cable Lateral Raise - side delts
- Upright Row - side delts
Track the cable upright row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.