bb upright rows
- 08-19-2009, 03:18 PM
- 08-19-2009, 04:18 PM
Close grip hits the front delts and traps more. Widening the grip will activate the lateral delt head more.
- 08-19-2009, 04:30 PM
What Lonewolf said and furthermore, the further out the grip, the less involved the traps become.NSCA - CSCS
08-19-2009, 07:52 PM
I usually do bb upright's in my shoulder routine. Always wide grip.
Today instead of bb I switched to db's. Light weight, good form, wide pull. I wanted to really feel the contraction. WOW, my lateral heads blew up.
08-19-2009, 08:35 PM
I can't do wide-grip BB UR rows... they kill my wrists. The best thing I did for my shoulders was to start doing cleans.
08-19-2009, 09:36 PM
08-20-2009, 06:39 AM
What's your set & rep range with your hang cleans?
08-20-2009, 08:22 AM
Note: this isn't to absolute failure, but moreso of form failure. I keep the rep ranges short because this is a bit of a technical lift compared to others. It's a 6-joint movement (if you count the wrists)... ankles, knees, hips, shoulders, elbows, wrists.
08-20-2009, 11:57 AM
08-21-2009, 10:08 AM
08-22-2009, 02:12 PM
I like doing wide grip upright rows on a cable with a long bar (lat pulldown bar), feels much safer on the shoulders and the constant tension is nice, upright rows really shouldnt be an exercise to go very heavy on because of the stress they place on the shoulders, the only problem doing them with cables is that you might max out the stack pretty quickly (my gym it goes to 150, which is so much easier than 159 lbs freeweight. You can add to the stack though to solve this problem if your gym's staff doesnt say anything to you.
08-23-2009, 02:22 PM
08-23-2009, 02:54 PM
hands are just beyond shoulder width grip, only pull it up to around the nipple line
08-24-2009, 12:11 PM
By the way, upright rows and then side laterals make for a great superset.
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