Day —Friday — Pull (Back & Rear Delts) (alt to Cable Reverse Fly)
What & why
Rear delt + external rotators + mid traps — and a great shoulder-health movement that balances all the pressing. Pairs with or swaps for the Cable Reverse Fly.
Cues
Rope at face height, pull toward the eyes/forehead with high elbows, externally rotate so the knuckles end facing back. Light load, full squeeze.
Programming
3 × 15–20. Easy to slot between other sets per the book's "filler" idea.
How to progress
Add reps then a small load bump; keep form strict. → Progression