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     Fitness Tips For 7/3/2013

Wide Grip Upright Rowing for Wide Shoulders

The upright row is an exercise that is traditionally used to work on
the front shoulder area along with also engaging the trapezius 
muscles. The standard manner in which to perform the upright row is 
from a standing position, with the hands grasping the barbell in 
front of your body, using a narrow grip (hands 6-8 inches apart).
You row the bar up above your shoulder region at a moderate clip.

The upright row can be tweaked to make it work the side deltoids 
instead of the front region. If you are looking at promoting more 
width in your physique, this altered version of the upright row will 
do the trick. This movement, termed the "high pull" by Iron Guru 
Vince Gironda, can really give your side deltoids a great workout.

How do you tweak the upright row to make it utilize the side 
shoulder muscles? Widen your hand placement by quite a margin. 
Move your grip out to a point where it is a couple of inches beyond 
shoulder width at both ends of the bar. And there are a couple of 
other tweaks as well - the distance you hold the bar and the height
of the range.

With the standard upright row you lift the bar in close proximity 
to the body - just a couple inches away from your torso as you take 
the weight up. With the high pull version, you hold the bar about a 
foot away from your body. You keep it at this distance throughout 
the entire motion.

The range of motion for the high pull is more than the standard 
upright row (hence the name high pull). Instead of pulling the 
weight up to the shoulder to chin area of the standard upright row, 
you pull it to a point as tall as the top of your head. This extra 
range of motion will feel funny at first, but work on it until it 
is natural.

Vince Gironda recommended getting into a good groove with this 
movement, lowering and raising away in a steady rhythm. Maintain 
control at all times and slow down on every third repetition to 
ensure that you are keeping the bar under muscle power instead of 
letting momentum drive the action. This is one of those exercises 
where you want to "feel" the muscle work, and that muscle in this 
instance is the side delt region. Perform 4-5 sets of 9 repetitions 
per set.  Take a brief (45 second) rest between sets.

You can insert this movement into your shoulder workout at any point 
for good benefits.  Alter the upright row and watch how it 
positively alters our body in return. 

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Wide Grip Upright Rowing for Wide Shoulders

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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