Cable Upright Row — Muscles Worked & RPE Load Guide
Cable Upright Row targets Shoulders, Traps as primary movers (1.0× set credit) alongside Biceps Brachii & Brachialis (0.5× synergist credit). Constant cable tension at peak lengthened position.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Shoulders (Deltoids) | Primary (1.0× set) | 50% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Traps (Upper & Mid Trapezius) | Primary (1.0× set) | 30% | 6–18 sets/wk (MRV 26) | 2–4x / week · Evidence |
| Biceps Brachii & Brachialis | Secondary (0.5× set) | 20% | 8–20 sets/wk (MRV 26) | 2–6x / week · Evidence |
Cable Upright Row Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Cable Upright Row using a worked 30.0 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (75%) |
| 5 reps | 0 kg (83%) | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (67%) | 0 kg (67%) |
| 10 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (58%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Cable Upright Row volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Effect of grip width on electromyographic activity during the upright row. | McAllister (2013) · Journal of strength and conditioning research | PubMed 22362088 ↗ |
| Effects of 4-week slackline training on lower limb joint motion and muscle activation. | Pfusterschmied (2013) · Journal of science and medicine in sport | PubMed 23333134 ↗ |
| Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. | Nunes (2020) · International journal of environmental research and public health | PubMed 32823490 ↗ |