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Exercise Breakdown 1. Dumbbell Pull • Primary target: Trapezius (upper/mid), rear delts (secondary), lats assist. • Lying on bench , bent-over row style. • Pull dumbbells in a controlled • Purpose: Builds thickness in traps keeps rear delts engaged. 2. Dumbbell Rear Delt Fly • Primary target: Rear delts. • Secondary target: Rhomboids mid-traps. • Raise dumbbells outward in a “fly” motion until arms are parallel to floor. • Purpose: Widens shoulders from the back, balances out front-delt dominanc
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