Upright Row (Cable)
The Cable Upright Row is a compound pulling exercise that targets the lateral deltoids and upper trapezius using constant cable tension. By pulling the weight vertically along the body, this movement helps build shoulder width and upper back thickness.
Since upright rows can place significant stress on the shoulder joint, the AI analyzes your RPE and pain feedback to ensure you aren't exceeding your structural tolerance. By tracking your recovery status and previous shoulder training volume, the app can auto-adjust the weight to maintain a safe intensity zone or suggest alternative exercises if joint discomfort is detected. This data-driven approach ensures you build shoulder width while minimizing the risk of impingement often associated with this movement.
Form Cues
- Lead the movement by driving your elbows up towards the ceiling
- Keep the bar close to your torso throughout the entire lift
- Squeeze your upper traps and side delts at the top
- Lower the weight slowly to maximize time under tension
- Maintain a braced core and neutral spine
- Don't let your hands travel higher than your elbows
- Don't arch your lower back to cheat the weight up
- Don't roll your shoulders forward at the bottom
- Don't jerk the cable or use momentum to start the pull
- Don't allow your wrists to curl excessively inward
Common Mistakes
- Raising hands above elbow level
- Using excessive momentum or swinging
- Rounding the shoulders forward
- Pulling the bar too far from the body
- Lifting too heavy and shortening range of motion
Muscles Worked
This exercise primarily targets the lateral head of the deltoid, which contributes to shoulder width, and the upper trapezius muscle responsible for scapular elevation. The biceps and forearms act as secondary movers to assist with the pulling motion, while the continuous tension of the cable machine keeps the muscles engaged throughout the entire repetition.
Primary
Secondary
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