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Shoulders ยท Shrug

Cable Upright Row

A compound shrug exercise for the side delts and traps, done with a cable. It also works the front delts and biceps.

Cable Compound Reps and weight Also called: rope upright row
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Side delts and Traps

Do most of the work.

Secondary

Front delts and Biceps

Help during each rep.

  • Side deltsSide of the shouldersPrimary
  • TrapsTop of the shoulders and neckPrimary
  • Front deltsFront of the shouldersSecondary
  • BicepsFront of the upper armSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Grip about shoulder width and keep the bar close to the body.
  3. Lead with the elbows and lift until the upper arms are about level with the shoulders, no higher than is comfortable.
  4. Lower slowly to straight arms.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Lifting too high. Stop when the upper arms reach about shoulder level, or lower if that is uncomfortable.
  • Leaning back. Stand tall; if you lean to move it, the weight is too heavy.
  • Hands close together. A grip about shoulder width is easier on the shoulders and wrists.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.