Q: I like the one-arm cable high pull that you had in a recent newsletter. Working the lateral head in the upper “press” position without the danger of overhead-press joint compression is just what I needed to fill the gap. My question is, can I use two arms at once? I don’t have a lot of time to work out, so one-arm and one-leg moves aren’t good for me.
A: For those who don’t know what a cable one-arm high pull is, here’s trainer Vince McConnell demonstrating…
Notice how this trains the high contracted position of the deltoid. Also notice the wrist cuff to alleviate grip fatigue.
Again, this is an add-on contracted-position move, not an ideal exercise. The ideal is a one-arm cable lateral raise with cable set at waist height or a one-arm low-incline lateral raise with a dumbbell, which is what I used before I had cables in my Old Man, Young Muscle workouts.
As for your question about using a two-arm version of the high pull, yes. you can use it. While two-limbed exercises reduce gym time, there is a slight loss in efficiency from bilateral deficit (for more, see chapter 2 in OMYM)…
If you’re okay with that, here’s the move (Instagram: @liftrunbang1)…
Again, wrist cuffs make it much better, and squawking seagull noises during your set can improve contraction even more (kidding).
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
Testosterone prescriptions do more HARM than good for older men
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)