So I realized I was not working my rear delts as much as the rest of my delts so I added this excerise.
Now I use dumbells and just bend over, but when I do this I can only do like 15 lbs with straight arms, I can do 35s if I bend my arms. However when I bend my arms it seems like my traps are doing all the work.
1. I am thinking of giving up Rear Delt Flyes, is there any other good movements for Rear Delts?
2. Does Rear Delt flyes with bent elbows still actively hit the delts?
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Thread: Rear Delt Flyes
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06-03-2012, 12:44 PM #1
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Rear Delt Flyes
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06-03-2012, 12:50 PM #2
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06-03-2012, 01:31 PM #3
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06-03-2012, 01:57 PM #4
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06-03-2012, 02:06 PM #5
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06-04-2012, 11:01 AM #6
If your rear delt flyes are weak, it's cause you said so yourself that your rear delts are lacking. Keep doing the rear flyes with good form (if you have to use momentum to get the weight up, it's too heavy), even try holding at the top of the lift. Rear delts don't form over night, when you see guys with round delts its because they've been crushing their delts for years.
also try Facepulls. http://www.weightliftingdiscussion.com/facepull.htmlDumbbell chest press all day
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06-04-2012, 11:15 AM #7
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If you are going to use dumbbells then you must be sure that the weight is traveling laterally and not towards the back. When doing a lighter weight you were able to do that, but once you upped the weight your form suffered and the bigger muscles of the back were taking over. I'd bet you were doing something closer to a row than a rear flye. I personally like the reverse peck deck as can really focus on moving the weight with the rear delts and nice static contraction.
My Workout Log:
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"It is while struggling against the heaviest weights a human body can move that the demand for courage is incessant."
-Mike Mentzer
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06-04-2012, 12:11 PM #8
Upper traps? If so I think your form may be off. It doesn't take a lot of weight to make Rear Delt flyes effective. Sometimes if I do them last in my routine, I may only use 15lbs and my Rear Delts are defined without flexing. I've never used 35lbs DBs, I think the highest I ever tried was 30lbs. Whatever. I keep my arms slightly bent and I do them seated to take some of the lower back stabilization out of the move.
1. You can keep it simple and stick to One arm DB or BB Rear Delt Rowing movements. The Smith (standing bent over row to upper chest) is a good way to isolate them if you have access to one. Reverse Cable Crossovers and face pulls are also very effective.
2. Yes, as long as you are pulling using your Rear Delts as the primary movers. I keep about a 140 degree bend in my elbows when I do them.Last edited by k9pit; 06-04-2012 at 12:18 PM.
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