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Smith machine upright row one arm, monster sets workout program - Within Minutes

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Isolate each deltoid for maximal muscle growth and minimal injury risk with the one-arm Smith machine upright row.
As far as shoulder exercises go, 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 than shoulder height (which targets the upper traps).

Yet when many guys do wide-grip upright rows, it feels awkward and painful in the shoulder joint.

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