In the gym performing a set of ‘Cable Machine Upright Rows’ which primarily target the ‘Side Delts (Shoulders)’ and the ‘Traps (Shoulder Blades)’.

  • Primary Muscles Worked: Medial Deltoids (Middle part of the shoulders) and Trapezius Muscles (Shoulder Blades)
  • Secondary Muscles Worked: Outer Biceps and Outer Forearm Muscles
  • Muscle Mover: Biceps
  • Amount of Weight To Use: Moderate
  • Number of Sets: 4 – 6
  • Number of Repetitions or Seconds for Muscle Development: 12 – 15 Reps or 25 – 30 Secs
  • Notes: Ensure that the elbows are always higher up than the wrists at the top of each rep. Add variety by pulling up and/or down slowly.