Summary The Sandbag Pinch
Grip Upright Row helps develop grip strength as well as scapular stability.
The Sandbag Pinch
Grip Upright Row helps develop grip strength as well as scapular stability.
Pull Up Barbell Row Military Press Incline Barbell Bench Press Barbell bench press Wide
Grip Upright Row Dips
Isolation movements for the side head include side dumbbell raises and wide
grip upright rows.
We are going to work the lateral head with lateral raises and wide
grip upright rows.
For example, if I'm doing shoulders, I might do seated Arnolds right into dumbbell front raises right into close -
grip upright rows, and then move into a set of abs, like hanging leg raises or weighted sit - ups on a stability ball.
Not exact matches
For example, during
upright rows, your arms are supposed to travel out to your sides, which requires you to use a fairly wide
grip.
Legs: Squats, Stiff - Legged Barbell Deadlift Chest: Barbell Press (rotate between different bench angles), B / B Bench - press (Medium
Grip) Back: Barbell
Rows, Pull - ups, Bent - over B / B
Rows Shoulders: Military Press,
Upright Barbell
Rows Triceps: Close -
Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Raises 4.
Comparing the effect of
grip, McAllister et al. (2013) explored the muscle activity during the
upright row exercise performed with three different
grip widths at 85 % of 1RM.
Bench presses 4 x 10, 8, 6, 6 Incline dumbbell presses 3 x 8, 6, 6 Wide -
grip chins 3 x 10, 8, 6 Barbell
rows 3 x 8, 6, 6 Deadlifts 3 x 8, 6, 6 Seated barbell presses 3 x 10, 8, 6
Upright rows 3 x 8, 6, 6 Incline situps 2 x 30 - 40 Incline knee raises 2 x 20 - 30
When you do
upright rows with your
grip at shoulder width or more, you focus the energy on your delts.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close -
grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close -
grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell
upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell
upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm dumbbell
row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Delts / Traps / Upper back Seated side lat raises 3 x 8 - 10 *
Upright rows 3 x 8 - 10 * Side lat raised w / cable behind the back 3 x 8 - 10 * Seated front dumbell raises 3 x 8 - 10 * Rear delts 3 x 8 - 10 * Dumbell shrugs 4 x 8 - 10 Barbell shrugs behind the back 4 x 8 - 10 Wide
grip pull ups 6 x failure Close
grip pull downs 4 x 8 - 10
A wider
grip width also increases the muscle activity of the three deltoid heads in the
upright row, while a narrower
grip during lat pull - downs increases posterior deltoid muscle activity.
Mccallister et al. investigated the deltoid muscle activity during the barbell
upright row at different
grip widths.