hi everybody john meadows here and she's back again hopefully you didn't miss our leg workout it was a fun one so go check it out um today we're going back oh andrew dallas ian and abs so actually no going to absolutely their video um so back in rear delts today is just as a reminder caroline is a wellness competitor where the emphasis is on lower body but that doesn't mean you just ignore your upper body you still want to have a nice tapered waist nice upper lats v-shape is always a very good thing so you'll notice in the workout that we're doing today we're doing a lot of or we're focusing a lot on kind of that upper lat area now one key thing on these is is the way you draw your elbows down stand over here to the side a little bit now so you see how our elbows are a little out in front that's what we want we want that right there we don't want your elbows back real far stressing your rotator cuff and your shoulders so this angle right here is what you want and she's driving down and she's squeezing so she's driving down look at this working watch this right here watch how hard this is working right here that's working real hard right there excellent so just make sure you're here and you're not back here we don't want to uh have your shoulders this far back and pulling down oh man yeah excellent come on come on come on let's go good come on squeeze right there good stretch okay so we started off with uh unilateral pull downs well each arm working by itself pay attention to the form when you get to the bottom remember what i always say about training your back drive with your elbows think about leading with your elbows don't think about pulling with your arms when i'm doing that pull down i'm consciously trying to drive my elbows down and squeeze my lats and when i get to the top i'm really kind of opening up that upper lat so remember don't pull with your arms drive with your elbows keep your sternum march keep your chest lifted this is really good for your upper lats it's not going to really hit your lower lats but real good for upper lats even you'll even feel this in your shoulders too so we started there with a simple four sets of ten and the key on those sets was notice how we were flexing at the bottom really establishing that mind muscle connection and driving blood in there that's exercise number one for today [Music] [Music] oh so pull-ups we did band of pull-ups and normally we use like a pronated overhand grip today we went neutral which felt really good uh we used the band just so we can keep our bodies kind of stationary and really kind of drive with your elbows and not pull your biceps now i know some of my reps probably looked like i was pulling a little bit of my arms but i was really trying to focus on not doing that i was trying to keep my elbows in now i know when you look at the video you're going to say well your elbows are a little flared but i was actually trying to keep my elbows in um caroline's set looked perfect like you can really see her body's at the right angle it's tilted a little bit so she can drive her elbow down step one with her bicep um but really we just did three sets of failure there nothing fancy when your form breaks down uh call it now you when you do these you will lose a lot of reps so don't don't be discouraged if you do 15 then the last that you only do six or seven that's normal and especially if you're doing them right with the right technique and you're not cheating so three sets of failure and time to move on make sure the underwear aren't sticking out all the important things can't show the underwear all right so we're going to move on to a straight arm pull down notice we have two ropes this is to give you a little bit better range of motion and what you're going to see caroline do is she's going to do 10 really full reps and by full i mean come all the way back into extension here now when she's coming up i want her to keep tension so if at any point she loses tension she stops and she comes back down now after she does the tin like that she's going to shorten the range of motion she's going to take a step back and tilt down and work the top end of the range of motion so flex your lat and just sit here and go like this so it'll be 10 like this step back lock in that lat and do six more like this okay see how it goes [Music] now when you come up even stand up a little straighter when you come up when you come up when you go down i'll stand up straight there so pull like this there you go right there right there perfect perfect perfect right there 10 like that good i think that's ten okay step back a little bit now put your arm out stretch now flex your lat and now just keep tension on it and just pull down slow slower slow slow flex this right here oh god flex just right here flex tight tight right there six reps like that good right there six how'd that feel feel it yeah yeah a little burrito yeah it's a good combination it's a good combination i like i like using partials to extend sets whether it be in a stretch or it'll be contracted so we're gonna do uh three sets here ten and six so ten full range of motion then six portions boom there you go yeah right there elbows in tight use your rear delts and your boat ah [Music] that smashes your traps your rear delts your upper lats upper back rhomboids everything more more give me an extra five ah lock it out and flex your rear delt walk it out and flex your rear delt come on there you go okay elbows up elbows up get those elbows up rear delts and upper back uh okay so man what a great combination that was we did um band pull aparts with a trap bar row the thought being rear delts and upper back some rhomboids some traps some upper lats and uh if you can see in the background that's the uh new location being built right now we're training in the barn it's awesome it's a temporary location so we're actually going to have two two uh two barns we have this one and this one so it's going to be phenomenal probably about late july august is when the whole thing will be done but you know if you just kind of swing around this is the bar we're training at right now we got the bay doors we got all the good stuff in there and then also we'll be adding on that over there as well so i can't wait you'll see you won't see any more green lighting for those of you who've been there on channel for a while lighting will be great we'll be working hard all right so that's our back and rear delts for the day as i mentioned we really focus on kind of the upper outer lat area taper we did get some rows here at the end a little bit more rhomboid trap but um so we did four exercises we're back and we threw in the rear delts which was combination exercise here at the end feel pretty good yeah absolutely i mean the whole workout you're activating the rear delts anyway so anyone who's trying to grow their back or just get more density this is a great workout so that's it for today's workout we appreciate you watching and where can people follow you i'm at strong sweet caroline on instagram as well as youtube so feel free to find me on there for some women's health tips wellness posing as well as workouts that's it so thanks to caroline and we'll see you next video