Shoulders · Lateral raise
One-Cable Upright Row
The One-Cable Upright Row mainly trains your side delts and upper back. Also working: biceps and front delts.
One cable
Stable
How to do it
- Stand close to the pulley, handle in front of your thighs
- Lead with your elbows, out and up, the handle stays close to your body
- Pull to your lower chest, elbows no higher than your shoulders
- Lower slowly
Coach’s tip
With the rope your hands can drift apart at the top, which most shoulders like best. On a bar, grip a little wider than shoulder width. If you feel a pinch at the front of your shoulder, pull less high or stick with lateral raises.
Noticeably loads the shoulder. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at the bottom
Grip
Rope, short bar or EZ bar
Load
One cable
You need
one of: Triceps rope, Short straight bar, EZ bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (lateral raise). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the One-Cable Upright Row work?
Mainly the side delts and upper back. The biceps and front delts help.
How do I set up the cable machine for the One-Cable Upright Row?
Pulley: Pulley at the bottom. Grip: Rope, short bar or EZ bar.
What can I do instead of the One-Cable Upright Row?
For the same movement: Cable Lateral Raise, Leaning Cable Lateral Raise and Crossover Cable Lateral Raise. In DCFT you swap with one tap.
DCFT
The One-Cable Upright Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.