Name: Playbook - Adam Swanson - Back/Rear Delts
Uploaded: 2023-05-07T17:44:42.489Z
Duration: 70 min
Description: Back/Rear Delts

05/02/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

*Reps Are PER ARM*

- Slightly stagger your stance. Place the foot of the working side back a bit to create space for the bar the travel.
- Place your opposing hand on your opposing knee for maximum stability.
- Keep your chest high and maintain a 45 degree angle with your torso throughout the movement.
- Row the plates on the bar up towards your chest.
- Drive your elbow as high as you can on each rep without rotating your torso at all to engage your lats.

One Arm Barbell Row

*1-2 Second Squeeze On Every Rep*

- Rotate as you pull to have your palms facing you.
- Lead with your elbows and drive them down/back as far as you can.
- This allows you to pull down in a straight line and crush your lats.
- You’re not anchored in on this so the stretch may not be as intense, but that’s okay, we are looking for that deep contraction on this one.

Supinated Pulldown Variation

*Reps Are PER SIDE*

- Explosively drive off of the ground.
- Do not rotate your torso at any point.
- Lead with your elbows and drive back towards your hips.

Dead-Stop One Arm DB Row

* Don’t use a thick resisted band for this, just something that will give some extra tension.*

- Unlike traditional Pull Overs, It’s important that you pull the DB all the way up towards your stomach to really try to squeeze your lower lats at the top!
- Lay down on a bench positioning yourself closer to the far end to ensure the DB has clearance.
- Grip the DB with a “triangle grip”.
- Keep your feet close to the bench and almost squeeze the bench with your legs as you lower the DB to provide you with more stability. 
- Slowly lower the DB down, allowing a crazy stretch on your lats.

Banded Dumbbell Pullovers

- Stand on a box or plates to elevate yourself to provide more tension on the band and line the bar up with the middle of your shins.
- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Banded Rack Pulls (Bar At Mid-Shin Level)

- Hang overtop of a low incline bench.
- “Reach for the walls” as you fly the dumbbells out in a controlled fashion.
- Try to pause slightly at the top and control down into a stretch to keep tension on the rear delts throughout the entire movement.

Incline DB Rear Laterals

- Leading with your elbows, drive the rope attachment towards your forehead. 
- Keep your elbows high throughout the entire movement. Don’t let them drop.
- Hold the squeeze trying to keep your rear delts and traps completely engaged throughout. 
- Follow the weight back into a complete stretch.

Seated Cable Facepulls

Rear Delt Compound 🔥

Back/Rear Delts

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Back/Rear Delts

More workouts from Adam Swanson