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1 exercise
Rear Delt Pull
This Your Workout Title 0 min-minute gym workout plan effectively targets your shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Rear Delt Pull
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Primary muscle group(s):
Shoulders
Secondary:
Lower Back
  1. Stand tall facing a pulley that has been adjusted to higher than head-height.
  2. Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head.
  3. Engage your abs and pull the weight towards your face. Separate your hands as you pull.

Try to keep your arms parallel to the floor.

Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
  1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
  2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
  3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
  4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
  5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
  6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
  7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
  8. Hold for a count of one.
  9. Inhale as you return to the start position in a smooth movement.
  10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
  1. Attach a V-bar / Triangle Bar to the Lat Pulldown machine. Sit on the bench and make sure your knees are secure. Reach up and grab the V-bar with an overhand grip. Be sure to brace your core.
  2. Begin the movement by leaning back slightly while pulling down on the V-bar. Be sure to engage your middle back during the movement.
  3. Once the V-bar is at your chest, pause, contract the muscle, and slowly release to the starting position.
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