Library / Lateral Deltoid
Wide Rope Cable Upright Row
Cable · Vertical Pull · Compound
Lateral DeltoidTraps Rear DeltoidBiceps
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
- Use a long rope attachment on a low pulley so your hands can pull wide outside your shoulders.
- Lead with your elbows up to shoulder height (never higher) to avoid subacromial pinching.
- Lower over 2 seconds under control.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your RepLogic training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.