Cable Upper Row
Learn how to do the Cable Upper Row with proper form and technique. This cable exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Shoulders.
How to Do the Cable Upper Row
Follow these steps to perform the Cable Upper Row with correct form:
- 1Attach a straight bar to a cable machine at chest height.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 4Keep your back straight and your core engaged.
- 5Pull the bar towards your upper chest, squeezing your shoulder blades together.
- 6Pause for a moment at the top of the movement.
- 7Slowly release the bar back to the starting position.
- 8Repeat for the desired number of repetitions.
Cable Upper Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Upper Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Upper Row work?
The Cable Upper Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Shoulders. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable Upper Row?
The Cable Upper Row requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Upper Row with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Upper Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Cable Upper Row?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Upper Row best for?
The Cable Upper Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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