Name: Playbook - Gareth Sapstead MSc CSCS - Traps / Rhomboids 5/31
Uploaded: 2024-02-14T12:39:13.229Z
Duration: 70 min
Description: Traps / Rhomboids 5/31

7 exercises with focus on middle/upper back.

10’s iso hold at the top followed by 10 full reps.

Iso-Dynamic Chest-Supported Rows

Get progressively heavier each set providing you still keep good form.

Barbell Bent-Over Rows

Add an extra quarter rep at the top for each full rep. Max with bodyweight. Perform with bent knees feet on the floor if you need to make easier.

Bodyweight Inverted Rows One & One Quarter

Support your chest on a bench or box/stacked risers as I’m doing here. You want your torso to be horizontal. Row the kettlebells up (can also use dumbbells) and squeeze shoulder blades back/together hard at the top.

Batwing Row Iso Holds

1’s hold at the top of each rep. Can use a dumbbell or kettlebell. 15 reps each side.

Lean Away Shrugs

Kettlebell or dumbbell. 10 reps each arm.

Pinwheel Curls

Final set drop-set. 15 reps then drop weight to get another 8-12