The cable upper row is a compound exercise targeting the upper back, performed using a cable machine and a straight bar. It involves pulling the bar towards the upper chest, engaging the upper back, bicep, and shoulders.
Also Works
BicepsShoulders
How to Perform
1
Attach a straight bar to a cable machine at chest height.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4
Keep your back straight and your core engaged.
5
Pull the bar towards your upper chest, squeezing your shoulder blades together.
6
Pause for a moment at the top of the movement.
7
Slowly release the bar back to the starting position.
8
Repeat for the desired number of repetitions.
Pro Tips
•Attach the cable at chest height and pull toward your upper chest or collarbone to emphasize the upper back and rear delts.
•Squeeze your shoulder blades together and hold for a count at peak contraction before releasing.
•Stand far enough from the stack that the cable has tension even at full arm extension.
Common Mistakes
•Pulling the bar to the stomach instead of the upper chest, which turns it into a standard row rather than an upper back-focused movement.
•Leaning too far back and using momentum to pull the weight instead of keeping the torso upright.
•Using a grip that is too narrow, reducing the emphasis on the rear delts and upper traps.