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🔥 Face Pull: Traps or Rear Delts? It’s All About Elbows

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Metabolic Alpha

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10,310 views • 27 days ago •via X (Twitter)

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A wide grip upright row is one of the more useful but misunderstood exercises people do (or don’t do). It’s not a trap exercise (although some traps are involved for sure). It’s a side delt exercise. Don’t think about pulling the bar up with your hands. Think about driving the elbows out and up. It’s a lateral raise, but holding a bar…. My clients often get confused when I explain it that way. But if you can disassociate from “pulling up” and associate with driving elbows out and up you’ll engage and feel exactly where it’s supposed to hit. Elbows should finish a few inches above the delts. Notice I’m using straps? It’s not because I NEED them. My grip isn’t going to fail on these with 50 lbs. I’m using straps so that I can relax the hands and forearms and only think about my elbows. It helps. I like these for higher reps although you can absolutely go heavier on them which is one advantage of these over lateral raises.
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🔥 RISE UP 🔥 There are many variations or the lat raise; dumbbell, cable, leaning, seated, etc. One thing holds true for all of those; you want to drive the movement with your elbow; not the hand. Drive the elbow up till’ parallel to the floor and not higher as to not engage your traps. Any higher than that and you won’t be isolating the delts 💯
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