Name: Playbook - Adam Swanson - Back/Rear Delts
Uploaded: 2023-05-07T17:44:43.605Z
Duration: 70 min
Description: Back/Rear Delts

07/11/22

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* Watch the full video to see all 3 of the variations *

Sets 1+2: Outside Shoulder Width Grip

Sets 3+4: Shoulder Width Grip

Sets 5+6: Inside Shoulder Width Grip

- Row with your elbows. Not your arms.
- Use lifting straps if your grip starts to go.
-30 seconds of rest between sets.

Front Lat Pulldowns (3 Variations)

* Squeeze at the top for 1-2 solid seconds! *
Just do as many as you can, as long as they are quality!

- Drive your chest towards the bar.
- Pull with your back by driving your elbows down and bringing your shoulders blades in together.
- Look at your hands as “hooks” and don’t use your arms to pull yourself up.

Assisted Pull Ups

*Reps Are PER ARM*

- Stagger your stance. Place the foot of the working hand side back to create space for the bar the travel.
- Place your opposing hand on your opposing knee form maximum stability.
- Stand “overtop” of the end of the bar and not away/off to the side of It.
- Row the bar back towards your hip.
- Drive your elbow as high as you can on each rep without rotating your torso at all.

Meadows Rows

*Reps Are PER ARM*

- 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

- Keep your hips pressed into the bench at all times for maximum stability.
- Drive your elbows up towards the ceiling and keep your chest high on the bench.
- Hold the squeeze for 1-2 seconds at the top (holding the bar against the bench).
- Make sure you are rowing the bar to the middle of your torso for maximum mat activation and not into your chest like a high row.

Seal Rows

*6 Reps DROP 6 Reps EVERY Set!*
Watch the full video to see my drop that I performed on every set.

- Keep your hips back and your spine neutral at all times.
- Scoot your feet towards the weights and allow your torso to “fall” over top of the weights. 
- Maintain a slight bend in your knees at all times. 
- Drive your elbows back as high as you can you utilize your back!

T-Bar Rows (Drop-Sets)

*2 Second Squeeze*

- Row the rope towards your forehead. 
- Keep your elbows pointed high.
- Drive your elbows back towards the wall behind you.
- Fight the resistance back into a complete stretch, locking out your elbows to feel the stretch in your rear delts.

Seated Rope Facepulls

- Keep your arms parallel with the floor at all times.
- Pull the band apart using your rear delts until It hits your neck/upper chest.
- Fight the resistance back to where you started, not allowing the band to go slack. Maintain tension in the band at all times.

Back/Rear Delts

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