Cable Upper Row

Advanced

Upper Back

Cable

Cable Upper Row pairs unbroken cable tension with pulling strength and back density — for lifters with a base already built.

How to do Cable Upper Row

Attach a straight bar to a cable machine at chest height.
Stand facing the machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your back straight and your core engaged.
Pull the bar towards your upper chest, squeezing your shoulder blades together.
Pause for a moment at the top of the movement.
Slowly release the bar back to the starting position.
Repeat for the desired number of repetitions.

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Cable Upper Row Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.

Common Cable Upper Row Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Cable Upper Row

Easier progression

Kettlebell Alternating Renegade Row

Swap Cable Upper Row For

London Bridge

Band One Arm Twisting Seated Row

Dumbbell Reverse Grip Row (female)

Cable Upper Row — Frequently Asked Questions

How do you do the Cable Upper Row?

Attach a straight bar to a cable machine at chest height. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Upper Row work?

The Cable Upper Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.

How many sets and reps of the Cable Upper Row should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Upper Row good for beginners?

Not usually. The Cable Upper Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Upper Row?

Try the London Bridge, Band One Arm Twisting Seated Row or the Dumbbell Reverse Grip Row (female). Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.