Name: Playbook - Adam Swanson - Back/Rear Delts
Uploaded: 2023-05-07T17:44:42.420Z
Duration: 75 min
Description: Back/Rear Delts

22/01/22

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 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

- 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” (place both tips of your thumbs and both tips of you index fingers together to form a triangle).
- 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.
- Drive your elbows up and in and only bring the DB to about eye level. Small range of motion, but all lat focused!

Dumbbell Pullovers

- Maintain a slight bend in your knees at all times.
- Hinge at your hips, fall over top of the bar (keeping your back tight and spine neutral), and keep your chest out.
- Try to get down/stay at 90 degrees or close to.
- Row the bar into the middle of your torso, leading with your elbows, not your arms.
- Drive your elbows as high/far back as you can to squeeze your back HARD.
- Row the bar off the ground on every rep.

Pendlay Rows

- Use a Supinated Grip this time (underhand/reverse grip).
- Maintain a slight bend in your knees at all times.
- Hinge at your hips, fall over top of the bar (keeping your back tight and spine neutral), and keep your chest out.
- Row the bar towards your lower abdomen, leading with your elbows, not your arms.
- Drive your elbows as high/far back as you can to squeeze your back HARD.

Reverse Grip Bent Over Barbell Rows

- Widen your foot stance out to maintain stability.
- Lay forward into a high incline bench letting the dumbbells hang out the front.
- 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.

High Incline DB High Rows

*4 Second Negatives*

- 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!
- Try to imagine that you’re trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Front Lat Pulldowns

- Grab a weight and cross your arms over It to strap It to your chest.
- Set the extension so the top of the pad is JUST below your hip bones.
- With lots of control, lower your torso down towards the ground feeling a deep stretch in your back.
- Use your lower back to lift you back to the top and squeeze!

Weighted Hyperextensions

- 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

- 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.

Banded Neck Pull Aparts

Rear Delt Compound Set #1

*Reps are PER SIDE*

- Line your feet up behind the cable and make sure that the arm you are pulling with is in direct line with the cable. 
- Drive the cable straight out until your arm is parallel with the floor.
- Follow the resistance down into a complete stretch.
- Allow your rear Delt to do all the work on this one.

Bent Over One Arm Cable Lateral

Back/Rear Delts

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

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 🔥

Back/Rear Delts

More workouts from Adam Swanson