Cable Upright Row

Muscles worked by the Cable Upright Row

Primary

Side DeltsLateral DeltoidTrapsTrapezius

Secondary

Front DeltsAnterior DeltoidBicepsBiceps Brachii

Also called: side deltoid, lateral delt, side delt, medial deltoid, lateral deltoid, trap.

Equipment

Cable Machine

Also called: cable pulley, functional trainer, cable crossover, cable column, cable station, pulley machine.

How to do the Cable Upright Row

1. Stand in front of a cable machine and grip a straight bar or rope at thigh height.
2. Pull the bar up toward your chin, leading with your elbows.
3. Lower under control.
4. Repeat.

Form tips

• Keep elbows higher than your wrists.
• Avoid shrugging excessively.

At a glance

Cable Upright Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Upright Row
• Dumbbell Upright Row
• EZ-Bar Upright Row
• Arnold Press
• Barbell Overhead Press
• Barbell Shrug
• Behind the Neck Press
• Bodyweight Lateral Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "cable-upright-row",
  "name_en": "Cable Upright Row",
  "name_de": "Kabelzug Hochziehen",
  "name_es": "Remo al Mentón con Cable",
  "description_en": "An upright row performed with a cable for constant tension on the lateral deltoids and traps.",
  "description_de": "Ein Hochziehen mit Kabelzug für konstante Spannung auf den seitlichen Deltamuskeln und dem Trapezius.",
  "description_es": "Un remo al mentón con cable para tensión constante en los deltoides laterales y el trapecio.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "cable",
  "body_part": "shoulders",
  "primary_muscles": [
    "lateral_deltoid",
    "trapezius"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "biceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "upright-row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand in front of a cable machine and grip a straight bar or rope at thigh height.",
    "Pull the bar up toward your chin, leading with your elbows.",
    "Lower under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Steh vor dem Kabelzuggerät und greife eine gerade Stange oder ein Seil auf Oberschenkelhöhe.",
    "Ziehe die Stange zum Kinn, führend mit den Ellbogen.",
    "Kontrolliert senken.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Colócate frente a la máquina de cable y agarra una barra recta o cuerda a la altura de los muslos.",
    "Tira de la barra hacia el mentón llevando los codos por delante.",
    "Baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Keep elbows higher than your wrists.",
    "Avoid shrugging excessively."
  ],
  "tips_de": [
    "Ellbogen höher als die Handgelenke halten.",
    "Übermäßiges Hochziehen der Schultern vermeiden."
  ],
  "tips_es": [
    "Mantén los codos más altos que las muñecas.",
    "Evita encoger los hombros en exceso."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/cable-upright-row-start.webp",
      "peak": "images/flat/cable-upright-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "cable-upright-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.