This is a heavy Back workout with dumbbell rows to the hip with a variety of loads for my sets in this 10 min session.
Warmup with alternating rear shoulder raises and external shoulder rotations with dumbbell laying on the side.
The main exercise is a short range dumbbell row, I start with the heaviest weight I can handle for sets of 10 reps with a prone grip.
After the prone grip I change it to neutral grip rows with peak half reppers in the top.
I avoid the stretch position in my back training here to avoid retear my rear shoulders.
The banded unilateral and bilateral rhomboid adductions train upper back included the rear shoulders.
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