I posted a workout video on to my YouTube channel of a back and rear delt workout I did from the Bodyspace App. I wanted to compliment it with a blog entry. The exercises are listed below along with the link to my video.
I rarely do a warm up before my workouts. There is no particular reason I just prefer to do a few stretches and then jump into my workout. However, today I decided to do a 15 minute cardio warm up on the stair master before my workout.
Back & Rear Delt Workout
- Barbell Deadlift: Start with your feet underneath the bar about hip width apart. Bend down and hold the bar with a tight grip. Raise the bar slowly. Once you pass your knees drive your hips forward into the bar. Hold for a moment. Then slowly lower the bar back down. Repeat 3 sets of 15.
- Reverse Flyes: Start by lying on an incline bench. Hold a dumbbell in each hand with your palms facing each other. Then extend your arms in front of you with a slight bend to the elbow. Next move the dumbbells to either side of you in a wide arc. Pause and hold. Then slowly lower the dumbbells back down in front of you. Repeat 3 sets of 15.
- Seated Bent Over Rear Delt Raise: Start by sitting on the edge of a bench with your legs together. While keeping your back straight bend forward until your chest is barely touching your knees. Then pick up two dumbbells with your palms facing each other. Lift the dumbbells up to your sides to where your arms are parallel with the ground. Hold for a moment. Then slowly lower the dumbbells down. Repeat 3 sets of 15.
- Seated Cable Row: For this exercise use the v-bar attachment. Start by sitting down on the row machine and place your feet on the platform in front of you. Lean over and grab the attachment. Pull the weight towards you until you almost touch your abdominals. Pause and hold. Then slowly lower back. Repeat 5 sets of 10.
- Wide Grip Lat Pulldown: Grab the bar with your palms facing forward. Use a wide grip. As your arms are extended above, lean back about 30 degrees. Pulldown the bar until it barely touches the top of your chest. Pause and hold. Then slowly raise the bar back to where you started. Repeat 3 sets of 15.
- Straight Arm Pull Down: Use the straight bar attachment for this exercise. Grab the bar with an overhand grip. Then slowly lower the bar until it almost touches the top of your thighs. Your arms should be fully extended. Pause and hold. Then slowly raise the bar back up to where you started. Repeat 3 sets of 15.
For other back exercises see,
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