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Cajin Rows

These are named for my friend Cajin John (John Baron) a "seventy years young" lifter as of this writing. They are also known as High Pull ups and Wide Grip Upright Rows to the Sternum.

With the shoulders well worked by the presses, Cajin launched into what shall be hitherto and henceforth known as the "Cajin Row."

This movement is a hybrid of the wide grip upright rowing motion and the Kelso shrug. At least that's the way I saw it. You stand with your feet solidly and wide apart. Grasp an appropriate weight barbell with a wide grip and lean forward without rounding your back to about a 15 to 20 degree angle maximum. A lot of forward lean is not required. Now, with a steady rhythm and a smooth turnaround at the top and bottom of the movement, you pull the barbell up to the lower pectoral line and immediately lower it for the next rep. Your elbows remain wide and in line with the bar. The traps and rear delts are emphasized in a convenient manner. Cajin did these with a zippy cadence, whilst I preferred a much more dignified, smooth pace. To each, his own.

(These are not done for the lats, although it is impossible to eliminate their involvement. It is a rear delt and trapezius exercise and it works. Since the movement stops at the lower pec line, no dangerous opening of the shoulder capsule occurs. It is better than the narrow grip upright row and allows you to safely use more weight, also. This old dude KNOWS what he is doing...and why.)

For another perception of the movement - here's Brother Stingo's take on them:

The Cajin row (as we fondly named it), is done mainly for shoulders and traps. I use the short straight bar. From the upright position, feet a bit wider than shoulder width, bend just slightly forward at the hips (leg hip connect point) keeping the lower back straight with shoulders. A 30 degree lean forward is about right. Hands shoulders width or slightly wider is best. Row the bar to just at the bottom of your chest muscles. Keep the elbows out as far as comfortable for best results. You don't need heavy weights. Keep the reps in the 8 or higher range. Don't do the reps fast, but learn to feel the movement in the rear shoulders. This movement will help correct many of the imbalances caused by bench pressing. The old idea was for every rep of BP done you should do the same in the opposite direction. Wicked Willie