How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the upright row (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Upright Row (Cable): how to do it and muscles worked

The upright row (cable) mainly works your side delts and traps. You need a cable machine.

Muscles worked

Main

How to do the upright row (cable)

1
Attach a straight bar or rope to a low pulley and stand facing the stack. Hold the handle in front of your thighs with an overhand grip, hands shoulder-width apart.
2
Pull the handle straight up toward your chest, leading with your elbows. Stop when your elbows reach shoulder height.
3
Lower slowly under control, keeping tension on the cable. Breathe out as you lift and in as you lower.

Form tip: Keep the cable close to your body and your torso upright; do not lean back or pull above shoulder height.

Common questions

Which muscles does the upright row (cable) work?: The upright row (cable) mainly works your side delts and traps.
What equipment do I need for the upright row (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the upright row (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More side delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.