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.
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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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