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Aaron Marino of alpha m. is going over an insane rope superset that will blast your shoulders. First, Alpha addresses that some of the viewers are overdoing it. If you are a beginner, don’t do 4 sets. Live to lift another day.
This is an incredible superset at the end of your shoulder workout. Beginners do 2 sets, intermediates perform 3 sets, and advanced go for 4 sets:
- Front raises: Get on a pulley and attach the rope. Use a weight that is not too heavy. You can always go up. Straddle the rope and then stand up and step away. Knees and arms are slightly bent. Lift weight up in front of you, pause, and go down. Nice and slow and controlled. Perform 10 reps.
- Side raises: Let rope down to one side, grip it, and reduce the weight by half. Stand up, brace yourself against the pole, and lift up / out / back (like a side raise). Perform 8 -10 reps. Switch hands, turn around for another 8 – 10 reps on the other side.
- Upright rows: Back to center, increase a little more than front raises. Elbows to ceiling with a pause. Work with a weight you can control. Perform 10 -12 reps.
