20240409 Day 730 Part-2 - Pulling (Lats & Rear Delts)

20240409 Day 730 Part-2
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Pulling (Lats & Rear Delts)
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After the bike, I finally got some pulling in. I’m going to back off the row volume for a bit and use the “space” in my MRV to add in some rear delt work for shoulder stability.
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That said, I still began with the Hammer Strength ISO-Row but kept the volume to the 5-7 rep range. I won’t ditch rowing entirely to maintain pulling strength, I’ll just cut the total volume significantly and keep it at the single movement.
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Then, for a vertical pull I kept in wide pulldowns. They continue to deliver and work in great as a second or third pull regardless of what my current focus is.
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Last, to get that rear delt direct stimulus I did some Pec-Dec Reverse Flyes. While you hold onto the handles, like most quality back exercises the “magic” is in the elbows. You want to “draw” mentally a quarter circle towards your spine, trying to squeeze them together behind you. This movement isn’t amenable to going heavy so it’s best to select a load you can do higher reps of 12-15 or so each set.
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And that’s it. 15 sets including a horizontal pull, a vertical pull and some rear delt isolation.
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