Upright Row (Wide Grip)
The vertical pull for shoulder width — wide grip keeps it delt-heavy and joint-friendly.
Side Delts, TrapsBarra or MancuernasIntermedio
Preparación
- Grip wider than shoulders (this is the joint-saver), bar at thighs.
Cómo Hacerlo
- Pull the bar up along your body, elbows leading OUT and up.
- Stop at chest height — no higher.
- Lower slow and straight.
Respiración
Exhale pulling up.
Errores Comunes
- Narrow grip + chin height — the classic shoulder grinder; wide and chest-high only.
- Swinging with the hips — strict, or lighter.
Consejo de Sam: Elbows to the ceiling, bar to the chest, no further.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.