cable upper row: technique and muscles worked

Animated demonstration of cable upper row

How to do this exercise

Step:1 Attach a straight bar to a cable machine at chest height.
Step:2 Stand facing the machine with your feet shoulder-width apart.
Step:3 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Step:4 Keep your back straight and your core engaged.
Step:5 Pull the bar towards your upper chest, squeezing your shoulder blades together.
Step:6 Pause for a moment at the top of the movement.
Step:7 Slowly release the bar back to the starting position.
Step:8 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Posterior deltoid

Hypertrophy grade

Very good9 / 10

Nemeo’s take

This is the reference exercise for building a “V” back. By pulling the bar towards the top of your chest, you primarily engage the latissimus dorsi, as well as the rhomboids and lower trapezius during the final contraction. It is the mechanical “big brother” of pull-ups: it allows you to work with an adjustable load, which is ideal for those who have not yet mastered their body weight or for those who wish to apply intensification techniques such as decreasing series. The constant tension offered by the cable allows for a deep stretch at the top of the movement, a determining factor for muscle growth.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable upper row

How to do this exercise

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