JUNE 2017 MUSCLE & FITNESS 69WIDE-GRIP
UPRIGHT ROW
(UPPER BODY)
WHY YOU SHOULD BE
DOING IT
Wide-grip upright
rows can be a great
deltoid builder if used
correctly, says trainer
and bodybuilder Justin
Grinnell. “Doing them
with the wider grip will
take the traps out of the
movement,” he says,
“and you’ll hit the delts
better than you would if
you were using a narrow
grip.” But if you have
shoulder impingement
issues, proceed with
caution.
HOWTODOIT
Grip a barbell with a
wider-than-shoulder-
width grip. With your
knees slightly bent,
pull the bar straight up
your body, bending your
elbows, until it reaches
chest height. As you lift
the bar, don’t let your
shoulders shrug up;
keep them depressed
to maintain tension
in the delts. Hold the
contraction at the top
for a one-count, then
lower back down.
6.
BICEPS LADDER
(UPPER BODY)WHY YOU SHOULD BE
DOING IT
On top of the crazy pump
you’ll get, the ladder has
a host of other benefits.5
WHY YOU SHOULD BE DOING IT
“The overhead squat is not an exercise you should be skipping,” says CrossFit
athlete Brian Strump. “It combines functional strength, flexibility, and core and
shoulder stability. Thus, the overhead squat elicits a hormonal response that
builds muscle and burns fat.”OVERHEAD SQUAT
How to do it
Grasp a relatively light
Olympic barbell in a
power rack with a very
wide, overhand grip
(AKA snatch grip), with
your feet shoulder-
width apart, your back
flat, and your chest
out. Push press the bar
overhead so you’re in a
standing position, arms
fully extended, shoulder
blades squeezed
together. The bar should
be slightly behind your
head, not directly over or
in front of it. Maintaining
this bar position, slowly
squat down as if sitting
on a stool, keeping your
chest out, until your
thighs are parallel with
the floor. Press through
your heels to stand back
up to the start position.(WHOLE BODY)DO THESE EXERCISES