Name: Playbook - Arev @endicci - Back (Rear Delt Emphasis)
Uploaded: 2022-10-01T14:56:01.334Z
Duration: 70 min
Description: Back (Rear Delt Emphasis)

Valarie

Erisa Adams

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Bend over at the hips while maintaining a straight back and keep this hip hinge through the entire exercise
- Keep a slight bend in your elbows
- Starting position is with the dumbbells hanging down to the floor with your palms facing each other
- Lift the weight out to your sides until they align with your shoulders 
- Control the weight on the way down

DB Rear Delt Fly

Row to Fly

- The lean back helps target more of your rear delts and upper back
- Take an overhand grip and lean back to a 45 degree angle
- Pull your elbows back and to your sides at a 45 degree angle (think of the tips of an arrow)
- Squeeze your shoulder blades together and then return to starting position
- On a normal lat pulldown machine, there will be a pad above your knees - use that as leverage

Lat Pulldown (LEAN BACK)

- Your hands should end by your ears
- Pull apart as you near the end of the movement
- Feel the work on your rear delts

Face Pull

- Pull cable attachment to the side of your chest
- At the top of your motion, your arm and shoulder should be fully extended 
- A small rock is a natural part of this movement and is okay. You might end up more upright as you pull the cable into your chest, and more leaned as you bring it back up to fully extend

Half-Kneeling Single Arm Lat Pulldown

- Lean over at the edge of your seat while maintaining a neutral spine 
- Hold the DBs off to the side with an OH grip and chin tucked, eyes on the floor
- Pull your elbows back towards the ceiling at a 45 degree angle
- you don’t have to pull all the way back, think about how for a rear delt fly you stop once your elbows pull back all the way

Seated DB Rear Delt Row

Back (Rear Delt Emphasis)

I liked this workout while I was at the gym I wasn’t clueless or confused about what to do or how to do a certain exercise.

Back (Rear Delt Emphasis)

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