BACK ACCESSORY AND UPPER
4 Workings Sets x 12-15 Reps
Engage the rear delts only.
How To:
Rear Delt Fly (machine or dumbbells)
Setup:
Hold dumbbells with a slight bend in the elbows.
Hinge forward at the hips, chest almost parallel to the floor.
Movement:
Raise arms out and slightly back in a wide arc.
Squeeze the rear delts at the top.
Lower slowly, keeping tension through the full range.
Rope Face Pulls
Setup:
Attach rope to a cable at upper chest/face height.
Grip rope with thumbs facing you.
Movement:
Pull rope toward your face, separating hands at the end.
Focus on squeezing rear delts and upper back—not your traps.
Return to start with control.