Cable Upright Row
An upright row using a cable machine to work the shoulders.
- 45 secDuration
- 1 × 10Reps
- Adjustable Cable Column, Cable Crossover MachineEquipment
Muscles Targeted
- Shoulder
- Upper back
How to Perform
- Set pulley to lowest position.
- Grip bar with an overhand, narrow grip.
- Pull bar upwards towards chin.
- Lead with elbows, keeping bar close.
- Lower the bar with control.
- Repeat for desired reps.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Cable Shoulder Press
challengingA shoulder press variation using a cable machine to build shoulder strength.
- Shoulder
- Tricep
-(female)_Shoulders_.jpg)
Lateral Raise
moderateThe lateral raise is an isolation exercise for the side deltoids.
- Shoulder
Band face pull
moderateA resistance band exercise for the rear deltoids and upper back.
- Shoulder
- Upper back