Cable Upper Row

upper backbackcable

Matutunan kung paano gawin ang Cable Upper Row nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Shoulders.

Cable Upper Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Upper Row

Sundin ang mga hakbang na ito para maisagawa ang Cable Upper Row nang may tamang form:

  1. 1Ikabit ang tuwid na bar sa cable machine sa taas ng dibdib.
  2. 2Tumayo nang nakaharap sa makina na nakabukas ang mga paa sa lapad ng balikat.
  3. 3Hawakan ang bar gamit ang overhand grip, ang mga kamay ay bahagyang mas malawak kaysa sa lapad ng balikat.
  4. 4Panatilihing tuwid ang likod at nakaengganyo ang core.
  5. 5Hilahin ang bar patungo sa itaas na dibdib, pinipiga ang mga shoulder blade.
  6. 6Sandaling huminto sa itaas ng galaw.
  7. 7Dahan-dahang bitawan ang bar pabalik sa simula.
  8. 8Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable Upper Row

Primary

upper back

Secondary

bicepsshoulders

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Upper Row?

Ang Cable Upper Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Upper Row?

Ang Cable Upper Row ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Upper Row nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang tuwid na bar sa cable machine sa taas ng dibdib. Tumayo nang nakaharap sa makina na nakabukas ang mga paa sa lapad ng balikat. Hawakan ang bar gamit ang overhand grip, ang mga kamay ay bahagyang mas malawak kaysa sa lapad ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Cable Upper Row sa Cora

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