intermediate · shoulders
Cable Upright Row (Wide)
Wide-grip cable pull to the chest for medial delts—skip if shoulders pinch.
Quick answer
Pull a straight bar or rope up the body to about lower-chest height with elbows high, then lower slowly. Keep the grip wider than shoulder width.
Narrow upright rows irritate a lot of shoulders. A wider grip and stopping at chest height keeps this useful for some trainees. If it pinches, replace with laterals and face pulls—no ego.
Form cues
- Elbows lead the movement
- Stop around chest height
- Light-moderate load
Common mistakes
- Pulling to the chin with a narrow grip
- Rolling the shoulders forward
- Using momentum from the hips
Programming notes
2–3 × 12–15 only if pain-free. Otherwise substitute laterals.
cable