← Back to 177-Exercise Library
cable vertical pull Activity intensity • Moderate
✓ knee safe
✓ lower back safe
✓ wrist safe
Wide Rope Cable Upright Row
Primary Muscles: lateral deltoid, traps
Secondary Stabilisers: rear deltoid, biceps
DEFAULT REP RANGE
12-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Use a long rope attachment on a low pulley so your hands can pull wide outside your shoulders.
- Lead with your elbows up to shoulder height (never higher) to avoid subacromial pinching.
- Lower over 2 seconds under control.