Instant muscle: The ropes

MUHDO SHOWS YOU HOW TO AVOID wrist and shoulder pain WHEN DOING upright rows.

MUHDO VARIATION ON KETTLEBELL UPRIGHT ROW

1. Thread a rope attachment through the handle of one or more kettlebells.

2. As you pull the kettlebell up, spread the rope apart to activate both the traps and the delts. Hold the top portion of the movement for one to two seconds before lowering the weight.

3.To extend the set into a dropset, use multiple smaller kettlebells on the rope and then remove them.

WHY IT WORKS Barbell upright rows lock the wrists and shoulders into a fixed position, which can lead to shoulder discomfort. The rope-kettlebell combo allows the wrists and elbows to travel through a flexible range of motion, which also allows the shoulder joint to do the same.

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