Wide Rope Cable Upright Row

Default prescription & biomechanics

Primary muscles

Lateral Deltoid, Traps

Secondary muscles

Rear Deltoid, Biceps

Equipment

Cable

Movement pattern

Vertical Pull (Pull force)

Difficulty

Beginner

Working rep range

12-15 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Use a long rope attachment on a low pulley so your hands can pull wide outside your shoulders.
2. Lead with your elbows up to shoulder height (never higher) to avoid subacromial pinching.
3. Lower over 2 seconds under control.

Joint & safety considerations

Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Upright Row	Barbell swap	Barbell
Barbell Power Shrug	Barbell swap	Barbell
Dumbbell Incline One-Arm Lateral Raise	Dumbbell swap	Dumbbell
Dumbbell Lateral Raise	Dumbbell swap	Dumbbell
Dumbbell Lateral Raise Plank	Dumbbell swap	Dumbbell
Dumbbell Seated Lateral Raise	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.