Rear Pulls

I love using these as a warm up before I pole dance, I hope you like them too. Be sure you’re not bending at the elbow, let the shoulders do the work. However, if you have the tendency to hyperextend at the elbow, be sure you keep a slight bend at the elbow to protect your susceptible joints.

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

T.M.G REAR DELTOIDS / RHOMBOIDS / LOW TRAPEZIUS

ADDITIONAL EXERCISES:

• Dumbbells – Lie on an incline bench face down. Pull the weights back as you bend the elbows.

• Rear delt fly machine – This will target the muscle a bit differently than the above exercises. Adjust the machine so the handles are in front of you. Do not hyperextend at the elbow.

• Dumbbell overhead pull – This exercise provides a different angle and if you have a fit ball you can use that instead of a bench.