Shoulders Focus

Wide-Grip Upright Row

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Coach Notes

Coach Take

Upper trap and delt builder when performed with clean mechanics.

Make It Easier

Dumbbell Upright Row

Level It Up

Cable Upright Row

Build Size

3-4 x 10-15, rest 45-90s

Build Control

2 x 15 smooth reps

Attribute Breakdown

Muscle

Shoulders / Arms

DELTOID-HEAVY MOVEMENT FOR UPPER-BODY SUPPORT / DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Pull

PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY

Pattern

Vertical

VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Arnold PressBarbell Clean and pressBarbell Front RaiseBarbell Incline Shoulder RaiseBarbell Rear Delt RowBarbell Seated Behind Head Military PressCable Alternate Shoulder PressCable Cross-over Reverse Fly

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