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Upright cable rows

Using the cable pull is an alternative method for upright rowing. Further information regarding body position and execution will be provided.

Body position

Begin by positioning yourself in front of the cable pull and selecting the lower grip. Attach either a bar, which you grip shoulder-width, or alternatively, a flexible rope that is gentler on the joints. Stand upright and arch your lower back slightly.

Movement execution

Lift the cable in a controlled manner, avoiding the use of momentum. Ensure that your shoulders stay down, and your arms are never fully extended. Lower the cable back to the starting position in a moderate tempo.

Stressed muscles and common mistakes

Additional information about the involved muscles and common mistakes in cable pull for upright rows can be found on the upright rowing webpage.

Alternative variants to upright rowing on the cable pulley

To diversify your training, you can also incorporate similar exercises or alternative variations of upright rows on the cable machine.

Upright barbell row

Every gym is equipped with an EZ-bar. When using the EZ-bar for upright rows, you benefit from a joint-friendly wrist position. In comparison to the exercise with the barbell, the movement is more naturally executed. The specific grip places the focus on strengthening the trapezius muscle, while shoulders and others are only secondary targets.

Upright rowing with the SZ bar

Every gym is equipped with an EZ-bar. When using the EZ-bar for upright rows, you benefit from a joint-friendly wrist position. In comparison to the exercise with the barbell, the movement is more naturally executed. The specific grip places the focus on strengthening the trapezius muscle, while shoulders and others are only secondary targets.

Upright rowing with the Theraband

The resistance band is popular in home training. With upright rows using resistance bands, you can integrate a diverse exercise variation into your daily routine and specifically train the upper fibers of your trapezius muscle at home or on the go. You generally strengthen your entire upper back, with the main focus on the neck. Training with the flexible resistance band minimizes the risk of injury, provided you follow some tips on body positioning and execution.

Upright row with dumbbells

In comparison to upright rowing with the barbell, upright rowing with dumbbells provides more flexibility. With two dumbbells, you basically perform the same movement to target your shoulder muscles and the upper part of the trapezius. Therefore, this exercise is particularly suitable for athletes who want to intensively strengthen their neck.However, the higher flexibility also means increased difficulty. Beginners should attempt upright rowing with dumbbells only if they can execute the movement flawlessly. Otherwise, devices, barbells, and the like may be better-suited alternatives. Nevertheless, there is also the option to perform upright rowing with dumbbells unilaterally.

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