🔥 WORKOUT – BACK & DELTS
🔥 Barbell Skiers
Hold a barbell at arm’s length behind your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees.
Next, swing the Barbell behind you while pushing your hips and hamstrings back as far as you can. Do this until your trunk is parallel with the floor while keeping your knees soft and a slight natural arch in your back. (You should feel a stretch in the backs of your shoulders.)
Tip: Think of your arms as pendulums, swinging forward and backward as you hinge. The weights’ momentum should come from your hips, not your arms.
🔥Incline Rear Delt Fly
💪 The muscle mass in this isolation exercise is as follows:
- the main target is the posterior and middle deltas;
- synergists – subosseous, small round, trapezoid, rhomboid;
- stabilizers – triceps, extensors of the wrist / spine, the muscles of the back of the thigh,
- the gluteus maximus, leading.
💪 Performing dumbbell Incline Rear Delt Fly on the shoulders, you get the following benefits:
- Balanced and harmonious development of all delt heads;
- More rounded shoulders;
- Strengthening the upper back;
- Strengthening the rotator cuff (the most vulnerable and traumatic shoulder area);
- Developing a larger cumulative effort in exercises such as bench press, head press.
🔥 Wide Grip Lat Pulldown
Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart.
Pull your shoulder blades down and back, bringing the bar to your chest. Pause and then return to the starting position.