Overview
This workout session focused on back and rear deltoid training, emphasizing upper lats for a tapered, V-shaped look, especially relevant for wellness competitors. Detailed exercise guidance, technique tips, and facility updates were shared throughout.
Back and Rear Delt Workout Structure
- Focus on upper lats and rear delts to promote a balanced, aesthetic upper body.
- Maintaining proper elbow angle is crucial to avoid shoulder strain and maximize lat engagement.
- Emphasized mind-muscle connection during all exercises.
- Performed four main exercises in the session.
Exercise 1: Unilateral Pull-Downs
- Use one arm at a time, ensuring elbows are slightly forward, not back.
- Drive movement with elbows, not arms, and consciously squeeze lats.
- Chest should remain lifted; focus is on upper lats and some shoulder involvement.
- Completed four sets of ten reps, emphasizing full contraction at the bottom.
Exercise 2: Band-Assisted Pull-Ups (Neutral Grip)
- Neutral grip used instead of pronated for variation.
- Bands helped maintain proper body position and technique.
- Performed three sets to failure, stopping when form deteriorates.
- Rep numbers may drop significantly between sets due to fatigue.
Exercise 3: Straight Arm Pull-Downs (Two Ropes)
- Two ropes allow greater range of motion.
- Begin with ten full-range reps, maintaining tension throughout.
- Followed by six partial reps focusing on the shortened, contracted range.
- Completed three sets, using partials to extend the set and increase activation.
Exercise 4: Band Pull-Aparts with Trap Bar Row
- Combined exercise targeting rear delts, traps, upper back, rhomboids, and upper lats.
- Emphasize elbow and upper back movement for maximal rear delt involvement.
- Used as a finisher for total upper back stimulation.
Facility Update
- Training currently held in a barn due to new facility construction.
- New location scheduled to be completed by late July or August, providing improved lighting and space.
Additional Notes
- Workout is suitable for anyone looking to increase back density and develop upper lats.
- Rear delts are activated throughout the session, enhancing overall shoulder development.
- Caroline can be followed on Instagram and YouTube for further tips on women's health, wellness posing, and workouts.