VARIATIONS
One-Arm Cable Upright Row
Single stirrup handle pulled sideways on cable
This compound pulling movement targets the side delts and traps while engaging the front delts and biceps. It builds shoulder width and upper back strength using constant cable tension.
HOW TO DO IT
- Attach a stirrup handle to the low pulley of a cable machine.
- Stand sideways to the machine with your working arm closest to the pulley.
- Grasp the handle with an overhand grip and let your arm hang straight.
- Pull the handle vertically toward your shoulder, leading with your elbow.
- Allow your wrist to flex naturally as the handle rises.
- Lower the weight slowly to the starting position with control.
COMMON MISTAKES
- Pulling the handle too high above shoulder level.
- Using excessive body swing to lift the weight.
- Keeping the wrist rigid instead of letting it flex.
- Shrugging the shoulders up toward the ears prematurely.
TIPS
- Lead the movement with your elbow, not your hand.
- Keep your torso upright and avoid leaning away from the machine.
- Stop pulling when your elbow reaches shoulder height.
- Maintain slight tension in the cable at the bottom of the rep.
SAFETY
- Avoid pulling the handle above shoulder height to prevent shoulder impingement.
- Do not use heavy weights that force you to twist your spine.
DETAILS
- Muscles
- Side DeltsShoulders
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Upright row
- Handle
- D-handle
- Arms
- One
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Facing
- Sideways to the anchor
- Pulley height
- Low
SIMILAR EXERCISES
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