I go light ish with these and do 3×10 12

I have found BTN pulldowns (with a medium width pronated grip) are pretty good at scapular retraction and depression. I go light ish with these and do 3×10 12. Rear delt flyes and YTWLs face down on a bench with light dumbells are also good for learning scapular control, as this has a longer lever arm for mid traps and rhomboids than rows..

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