• Plate Internally Rotated Rear Delt Fly

  Intermediate

  

  

  1

  With plates in either hand, bend your knees with your feet slightly bowed out. Hinge forward with a flat back.

  2

  Maintain an overhand grip and internally rotated shoulders.

  3

  Raise your arms backward toward the ceiling while maintaining a light band in your elbows.

• Plate Rear Delt Fly

  Beginner

  

  

  1

  Keep your back straight and bend forward slightly at the waist.

  2

  With arms extended, raise the weights out to your sides until they are in line with your shoulders.

  3

  Pause briefly and then lower the weights back to the starting position.

• Plate Weighted Inverted Row

  Intermediate

  

  

  1

  Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip. Place a plate on your chest.

  2

  Pull your body straight up to the bar.

  3

  Return to the starting position, your arms fully extended. Repeat.

• Weighted Pull Ups

  Advanced

  

  

  1

  Grasp the bar with an overhand grip, arms and shoulders fully extended. Weight hanging between your legs.

  2

  Pull your body up until your chin is above the bar.

  3

  Lower your body back to starting position.