 |
|
|
|
| Wide
Grip Upright Row |
|
Purpose
of this exercise: TO STRENGTHEN THE FRONTAL DELTOIDS
Wide-Grip
upright rows are designed to target the medial (middle)
head of the deltoid. The wide grip allows you only a
partial range of motion, and it puts the stress on just
the medial delts. Conventional upright rows work the
medial delts, anterior delts, and the traps.
|
| Technique |
| 1. |
To
find the proper wide grip for you, stand up straight,
and slowly raise your elbows to the height of your
shoulder joints while allowing your hands to hang
freely. If you've done it correctly, you'll look
like a scarecrow. This is the grip you'll use when
doing your wide-grip upright rows. In other words,
when you row the bar up to the point where your
elbows are parallel to the shoulder joint, your
elbows will be bent at a 90 degree angle. |
|
| 2. |
Once
you've established the proper grip, find a stance
that's shoulder width. You'll need to stabilize
your body. Lower your center of gravity by bending
your knees a little, and lean slightly forward.
|
| 3. |
Grasp
the bar and slowly raise the elbows until they're
parallel with your shoulder joints. |
|
| 4. |
Slowly
lower bar to starting position. |
|
|
| CAUTIONS!! |
•
Be sure to keep your abs tight throughout this exercise,
or your back may become fatigued.
• Never exercise without a competent spotter. |
|
