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Traps

Upright Cable Row

Upright Cable Row (Start)Upright Cable Row (End)
LevelIntermediateEquipmentCableMechanicCompoundForcePull

An upright row using a low cable that gives constant tension on the traps and shoulders.

Strength
Primary musclesTraps
Secondary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.2 kcal/min

Estimate range 14–23 kcal (±25 %)

Muscle mass worked8 %
Effort during a set4.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Attach a straight bar to a low pulley and stand facing it with your feet hip width apart.
  2. 2Grip the bar with an overhand grip at about shoulder width and stand tall.

How to perform

  1. 1Pull the bar up along your body, leading with your elbows.
  2. 2Raise it to about chest height with your elbows slightly above your wrists.
  3. 3Hold for a moment and squeeze your upper traps.
  4. 4Lower the bar slowly back to your thighs.

Alternatives

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More with Cable

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