Name: Playbook - Arash Rahbar - Back traps & rear delts
Uploaded: 2022-01-31T19:18:07.928Z
Duration: 60 min
Description: Back traps & rear delts

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Remain bent over and avoid standing up! 
- Focus on using your lower lats and avoid using your traps and upper back

Bent over dumbbell rows

- Turn around on a lat pull down and perform a close grip pull down
- Pull to upper chest and retract your shoulder blades

Close grip pull down (reverse)

- Set the bench at 45 degrees. 
- Row to your hips contracting your lower lats. 
- Keep your core tight and stay flat on the bench.

Incline bench dumbbell rows

Pull the bar to your upper chest using an underhand grip with hands about shoulder width apart

Underhand grip lat pulldown

- Keeping your chest on the pad, pull uour arms back using your rear delts

Reverse peck deck flies

- Keeping arms straight shrug your shoulders up towards your ears and pause for full contraction

Dumbbell shrugs

- Raise your shoulders 
- Squeeze your traps as you go up without bending your elbows!
- Pause and return to the initial position

Barbell shrugs

Back traps & rear delts

Kwabena

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

Back traps & rear delts

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