High Row

Here is an exercise that's awesome to work on for the rear shoulders. While working on these, keep the top of the shoulders away from the ears—no scrunching up. One more thing before you start: for all of the exercises using the resistance bands, you need to have tension on the band both on the up and down phase of the movement. You'll get the best results when tension is felt the entire time.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G TERES MAJOR / POSTERIOR DELTOIDS / RHOMBOIDS / BICEPS

ADDITIONAL EXERCISES:

• Dumbbells - Lie on an incline or flat bench face down, keeping elbows in line with the shoulders. Pull the weights from the floor towards your back. Elbows stay wide, as shown in the tutorial and demo below.

• Cable high row - Kneel or stand using a rope, single handle, wide grip, or ez bar attachment. Keep the shoulders away from the ears—don't scrunch them up!

• Reverse fly machine - This is a great way to target the rear deltoids and rhomboids. Keep a slight bend in your elbows!