Cable Wide-Grip Upright Row
The upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard. Nevertheless, it is not surprising that this exercise is aimed at the rear of the shoulder. Most other shoulder exercises activate the front and middle heads to a much greater extent than the rear head.
Naturally, other assisting muscles are involved. The (upper part of the) trapezius and the levator scapulae help elevate the shoulder blades. The biceps, brachialis, and brachioradialis help flex the arm.
This variation uses a cable and long bar to provide resistance.
Cable wide-grip upright row execution
-
1
Raise your elbows to just below shoulder height.
-
2
Lower the bar back to the starting position in a controlled manner.
Cable wide-grip upright row
Muscles involved:
Back and shoulder joint:
- Deltoid (all heads)
- Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor)
- Levator scapulae
Arms:
- Biceps
- Forearm muscles
Back:
- Trapezius
Cable wide-grip upright row preparation
- Set the pulley to the lowest position and attach a long/wide bar to it.
- Stand upright with your feet shoulder-width apart, facing the cable.
- Grip the bar at shoulder width or wider.
Cable wide-grip upright row technique
The upright row (with the barbell in front of the body) has often been associated with shoulder injuries. However, this risk can be reduced or even prevented.
Many shoulder injuries are caused by impingement of the shoulder joint. The likelihood is high when the upper arms are raised toward or above shoulder level and rotated inward.
Gripping the (barbell) bar narrowly not only rotates the shoulders inward, but also makes it possible to bring the elbows above shoulder level. A high risk, therefore. Unfortunately, this happens relatively often when performing the exercise with cables. People often use a short bar to attach to the cable, which also forces them to use a narrow grip.
Gripping the bar at shoulder width or, better still, wider rotates the shoulders outward and makes it impossible to raise the elbows too high.
A nice additional benefit is that the muscles themselves (shoulders and trapezius) appear to show greater activity with the wider grip. More effective and safer, therefore. You can find more information here.
Therefore, use a wide/long bar that allows you to place your hands at shoulder width or wider. If one is not available, choose one of the alternatives below instead of performing the exercise on the cable machine.
Alternatives
- Barbell rear delt raise
- Barbell upright row
- Dumbbell upright row
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