Cable Trapezius Upright Row

How to do the Cable Trapezius Upright Row

To perform the trapezius exercise cable upright row begin with a straight bar attached to a cable machine and bring the bar up to the starting position as shown. Now slowly bring the weight upwards until your elbows are parallel with the floor. Gently lower the weight to the starting position. Repeat the upright row until the desired amount of reps have been completed. This exercise is a nice variation to the standard barbell upright row.

Cable Trapezius Upright Row Spotter Information:
Stand to the side of the exerciser making sure they keep proper form during the complete motion.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Trapezius
  • Cable
  • Front Shoulder
  • Anterior Deltoid
  • Deltoid
  • Shoulder

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
88.8 lbs10.1 118.8 lbs

What is a good starting weight?

Based on an average weight lifted of 88.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 44 lbs and aim for 12-15 reps.


Workouts Plans with Cable Trapezius Upright Row

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Intermediate
Sport Specific Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.