Name: Playbook - Adam Swanson - Back/Rear Delts
Uploaded: 2023-05-07T17:44:43.578Z
Duration: 65 min
Description: Back/Rear Delts

Feeling like a stegosaurus Rex with this back pump! 🦖🦖🦖

Mike Fowler

31/10/22

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- Grab the bar with an underhand grip at about a shoulder width distance.
- Drive the bar down to your chest.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Follow the resistance all the way up to the top into a complete stretch.

Reverse Grip Lat Pulldowns

- Hinge at your hips and fall “over top” of the bar.
- Maintain a slight bend in your knees throughout the entire movement.
- Keep your spine neutral throughout and core braced.
- Drive your elbows back as far as you can, feeling a deep squeeze in your back at the top of the movement.

Bent Over Barbell Rows

*2 second HARD HOLDS on every rep!*

- Set up a cable at about hip height. 
- Make sure the Bench is pulled back far enough for you to get a full stretch and full range of motion on this movement.
- Let your elbows do ALL the work. Not your arms. Watch the video and look at the direction of pull. My elbows move back and forth in a straight line.
- You should feel your lower lats getting lit up on these!

Standing Supported One Arm Cable Row

- 40 second rest breaks.
- Go heavy with these. 
- Try to minimize the “swing” as much as possible and just let your back move the weight.
- Keep your hips pressed back and allow your chest to fall “over top” of the weights. 
- Maintain a neutral spine throughout the entire movement.

T-Bar Rows

*Reps are PER SIDE*

- Get in position as if you are about to perform a Straight Arm Lat Pulldown with both arms.
- Press down on the palm of the working side only and allow that lat to do all the work.
- Drive the bar down to the hip of the working side. 
- You can slightly “turn into” the contraction as you hold It in the bottom to exaggerate the contraction. 
- Work one side fully and then move onto the next!

Kayak Rows

- Widen your foot stance out to maintain stability.
- Sit over top of a lower incline bench letting the dumbbells hang.
- Leading with your elbows, drive the dumbbells up as high as you can, squeezing your upper back/traps at the top of the movement .
- Control the DB’s back down into a complete stretch.

Incline DB High Rows

*2 Second Squeeze On Every Rep!*

- Using your middle back/rhomboids I want you to pull the rope towards your chest.
- Drive your elbows back as far as you can. 
- Similar to a Face Pull, but don’t drive your elbows as high.

Standing Chest Pulls

Upper/Middle Back Compound Set

- Go a little wider than you would on a Front Lat Pulldown.
- Drive your elbows down and back behind you, focusing on pulling/squeezing with your rear delts.
- Fight the weight up all the way to the top into a complete stretch. 
- As mentioned, really focus on pulling your elbows back towards the wall behind you to hit those rear delts.

Behind Head Pulldowns

- 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.

Back/Rear Delts

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