Cable Rope Upright Row
A low cable exercise using a rope attachment that targets the traps and deltoids to build upper body strength and size, emphasizing a high, vertical pull.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps
Accessory Muscles
Lower Back, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
8/10Medial Delts, Anterior Delts
Traps
8/10Upper Traps
Biceps
4/10Brachialis
Lower Back
2/10Erector Spinae
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use shorter rest periods for high-volume hypertrophy sets.
How to Perform
Attach a rope to a low cable pulley and stand facing the machine, feet shoulder-width apart. Grip the ends of the rope with a neutral grip, taking a small step back to tension the cable.
- Brace your core and maintain a tall, upright posture.
- Pull the rope upward toward your chin, initiating the movement by raising your elbows out wide and high.
- Keep the rope close to your body as you pull.
- Slightly shrug your shoulders at the top to emphasize the upper traps.
- Slowly control the weight back down until arms are fully extended.
Coaching Tips
Form Cues
- Lead with the elbows.
- Elbows high and wide.
- Keep the rope close.
- Slight shrug at the top.
- Control the descent.
Breathing
Exhale as you pull the rope upward to your chin; inhale as you slowly lower the weight back to the start.
Tempo
2-0-1
Range of Motion
Pull until your elbows are elevated to shoulder height or slightly above, stopping just before the rope reaches your chin.
Safety
Safety Notes
- Do not pull past the point of shoulder discomfort.
- If pinching occurs in the shoulder, reduce the range of motion.
- Keep the spine neutral and avoid rounding or excessive arching.
Spotting
Not recommended; the cable machine provides inherent stability and safeties.
Common Mistakes
- Leaning back to compensate for heavy weight.
- Yanking the cable using momentum.
- Failing to keep the elbows higher than the wrists.
When to Avoid
- Acute shoulder impingement or existing rotator cuff injury.
Flexibility Needed
- Good shoulder external rotation and abduction mobility.
Build Up First
- Basic competence with cable machine use.
Also known as
Rope Upright Row, Cable Upright Row
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