Cable Wide Grip Upright Row: Target Deltoids & Traps Effectively

The deltoids, or shoulder muscles, consist of three heads each of which contributes to the appearance of making you look wider and more muscular. The three heads include posterior (rear) deltoids, lateral (side) deltoids and anterior (Front) deltoids. But it’s important to know how to train each head to get the most results possible and it takes a lot of focused training to accomplish this.

Now, since we’re focusing on the lateral head, the cable width grip upright row is an effective exercise which not only hits the side delts but the trapezius muscles get stimulated as well. The constant tension from using cables makes this movement a great choice for those with a little more training experience.

In this Exercise

• Target Muscle Group: Lateral Deltoid
• Type: Strength
• Mechanics: Compound
• Equipment: Cables
• Difficulty: Intermediate/Advanced

Exercise Instructions

1. Begin by attaching a long, straight bar to the bottom of a cable machine pulley.
2. Grip the bar with slightly wider than shoulder grip distance between hands.
3. Stand upright with shoulder back, chest up, and position your body close to the bar attachment.
4. Pull the bar slowly upward until it reaches lower to mid-chest level and no higher.
5. Hold for a couple of seconds.
6. Slowly lower the weight back down to starting position.
7. Repeat.

Variations & Tips

• You can use a barbell for this movement.
• Keep your posture upright with shoulders back and chest up.
• Pull with the elbows.
• The lateral, or side deltoids get the most stimulation from the movement.
• The trapezius muscle also gets worked during the cable wide grip upright row.
• Some people may find this exercise to be uncomfortable and shoulder injury is a concern based on the individual’s physical structure.
• Never use a grip shorter than shoulder between each hand.
• It’s recommended that only intermediate to advanced lifters who know their body attempt this movement due to the risk of shoulder injury.

Watch: How to do a cable wide grip upright row

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