At a glance
- Main muscle
- Shoulders
- Also works
- Traps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Wide grip.
- Elbows up to shoulder height, no higher.
- Controlled.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Works the side delts, but arm elevation with internal rotation is shoulder-sensitive. Only with a wide grip, no higher than shoulder height, and stop if it hurts.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Lateral Raise · Cable · rating A
- Machine Lateral Raise · Machine · rating A
- Dumbbell Lateral Raise · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable upright row (wide grip).
Let Mitta set the weight.
Mitta plans the cable upright row (wide grip) with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable upright row (wide grip)
What muscles does the cable upright row (wide grip) work?
The cable upright row (wide grip) mainly trains your shoulders. Your traps help.
How many reps of the cable upright row (wide grip) should I do?
Mitta plans the cable upright row (wide grip) at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable upright row (wide grip)?
Good alternatives that train the same muscle are the cable lateral raise, machine lateral raise and dumbbell lateral raise.
Is the cable upright row (wide grip) good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the cable upright row (wide grip) have rating C?
Works the side delts, but arm elevation with internal rotation is shoulder-sensitive. Only with a wide grip, no higher than shoulder height, and stop if it hurts.