Today’s exercise to try is Cable Wide Upright Rows.
As you know, there are many ways to perform Upright Rows. Most commonly is with a Barbell or EZ Bar.
So the 2 changes with this exercise are we are using the cable column & a long bar for a wide grip. This changes which muscle groups are targeted.
Hook a long bar low on the cable column. Stand facing the cable column. Overhand grip. Hands wide on the bar. Feet hip distance apart. Knees slightly bent. Shoulders squeezing back.
Pull the bar up to chest level with your elbows pointing up and out. Pretend like you are ripping the bar apart. Then slowly lower down and squeeze your chest muscles at the bottom. Repeat.
You should feel this targeting your deltoids, specifically your lateral & rear delts.
See it in action here: [youtube]http://www.youtube.com/watch?v=8QpbzM6pjk4[/youtube]