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Truly Huge Fitness Tips
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Fitness Tips For 7/3/2013
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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