Ask the Doc: Upright Rows for Bigger Delts
Isolate each deltoid for maximal growth and minimal injury risk with the one-arm Smith machine upright row.
Isolate each deltoid for maximal growth and minimal injury risk with the one-arm Smith machine upright row.
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Q: When I do upright rows, I feel it mainly in my traps. Is there a trick to targeting the delts more with upright rows?
A: If you do the barbell upright row with a close-grip (inside shoulder-width), it places a lot of the focus on the front delts and upper traps, since this hand position keeps your elbows in front of your body as you lift the bar (which targets the front delts) and allows you to end with your elbows much higher
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