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| 2x Ms Physique Olympia Shanique Grants Back and Shoulder Workout |
1. Seated Prone D-Handle Pulldown (Angled): 4 sets, 15-12 reps
2. Seated Cable Rear Delt Flyes: 4 sets, 10-15 reps
3. Standing Cable Pulldown: 4 sets, 10-15 reps
4. Cable Side Raise: 4 sets, 10-15 reps
5. Cable Rope Front Raises: 4 sets, 10-15 reps
| Lat Pulldown |
Your first impulse may be to reach for the wide-grip bar, but back-focused EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip. This grip also allows for a longer range of motion and increased time under tension for the lats, which is great for building muscle.
| Lateral Raise |
This is one of the most popular and best isolation exercises in the weight room, but it's tougher to master than it seems. Beginners usually benefit from two cues: lead with your elbows, and only go down until your arms are about 30 degrees out from your sides. Both will help your raises be better—and more difficult.
| Rear Delt Fly |
A bent-over version with dumbbells is great, either freestanding or with the head resting on a bench. Just don't cheat and sling the weights up with poor control! If you're hitting the rear pec-deck machine, use a neutral or palms-in grip—not palms-down—to maximally activate the muscle.
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