Cable cross grip upright row ____________________________________
The cable upright row is my preferred variation.
1. The safer dual grip makes it an open chain exercise (hands are free to move around). This allows for more freedom in the glenohumeral joint and helps you avoid any pain / anterior impingement in the shoulder.
2. The cross grip allows for more abduction of the arms during the pull which further increases activation of the upper shoulder girdle.
3. The cable machine allows you to maintain constant time under tension throughout the whole movement.
Start standing with each handle in the opposite hand (cross grip). Brace your core by squeezing/tucking your pelvis and bringing your ribs down.
Begin pulling the arms up and out like you're trying to draw a capital V with your hands. Focus on contracting your traps and delts as you bring the handles up to around armpits while you flare your elbows out to the side. Pause briefly, feeling the muscle contraction, and then slowly return the handles back down to the starting position.
Make sure not to sacrifice form on this exercise. Focus on smooth reps with a moderate weight that you can control perfectly, and then chase the pump. #delts #traps #shoulders #uprightrow #keiser #performbetter #exercisevideo #kfitpro
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