CABLE UPRIGHT ROW
ACTION Attach a long straight bar to a low pulley cable . Stand facing the stack , and grasp the bar with a shoulder-width , overhand grip . Begin with your arms extended toward the floor and your knees slightly bent . Contract your deltoids and bend your elbows to pull the bar up to chest level . Hold for a count at the top , then slowly return to the start position .
LUNSFORD ’ S TIP
“ I like to take a wide grip on upright rows to really target the middle delt and make it pop . When doing cable upright rows , you can use a lat pulldown bar to achieve that wider hand placement . If I ’ m using a barbell , I ’ ll put my middle finger or ring finger in the groove between the grips . Going this wide might feel uncomfortable at first , but as you start to perform the exercise , it feels really natural .”
FACE-PULL
ACTION Stand facing a lat pulldown machine with a rope ( not a bar ) attached to the cable . Grasp the rope with both hands , palms facing downward . Start by leaning back slightly and your arms extended in front of your face . Pull the rope toward your forehead , leading with your elbows so they point out to the sides . Pull your hands apart as much as the rope will allow . When your hands reach your head , squeeze the contraction hard in your rear delts and upper back , then return to the start position .
SNAPSHOT
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LUNSFORD ’ S TIP
“ I do face-pulls to hit my rear delts , but you ’ re going to hit some traps with it , too . There ’ s no getting around that . To hit the rear delts more , focus on pulling your hands apart on each rep as much as the rope will allow , which will sort of simulate a rear-delt flye .”
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