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  1. #1
    Body fat Aim 10% waqas11's Avatar
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    Exclamation reverse dumbell flyes alternative?

    i hate doing reverse dumbell flyes is there any alternatives?
    also alternative for one arm dumbell extension

    my workout exercises for monday.

    shoulders and triceps..

    shoulder press
    dumbell lateral raise
    dumbel reverse fly
    dumbell shrugs

    lying tricep extention
    orm arm cable extension
    one arm dumbell extension

    thanks
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  2. #2
    PeterPanPeanutButterAlert OhTheInsanity's Avatar
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    Originally Posted by waqas11 View Post
    i hate doing reverse dumbell flyes is there any alternatives?
    also alternative for one arm dumbell extension

    my workout exercises for monday.

    shoulders and triceps..

    shoulder press
    dumbell lateral raise
    dumbel reverse fly
    dumbell shrugs

    lying tricep extention
    orm arm cable extension
    one arm dumbell extension

    thanks
    You could do Bent over barbell rows with your elbows out. It is considered a back movement but by keeping your elbows out you will put more emphasis on the rear delts and traps. As for the extension give close grip bench, dips or pushdowns a shot. I really suggest sticking to compound movements since they allow you to use more weight.
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  3. #3
    Body fat Aim 10% waqas11's Avatar
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    Originally Posted by OhTheInsanity View Post
    You could do Bent over barbell rows with your elbows out. It is considered a back movement but by keeping your elbows out you will put more emphasis on the rear delts and traps. As for the extension give close grip bench, dips or pushdowns a shot. I really suggest sticking to compound movements since they allow you to use more weight.
    thanks for the reply, i will definetly be doing dips!!

    but bent over barbell row i do them on my saturday, is there anything else??

    thanks
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  4. #4
    Body fat Aim 10% waqas11's Avatar
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    come on people, i need the shoulder workout!
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  5. #5
    Body fat Aim 10% waqas11's Avatar
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    bump
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  6. #6
    Registered User MercTime's Avatar
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    check out cable face pulls. I do those every other workout for rear delts, and i love them. Most videos show the person standing straight up doing them, but you can lean back slightly and put one of your feet on something in front of you to brace yourself so you can use more weight.
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    Body fat Aim 10% waqas11's Avatar
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    Originally Posted by MercTime View Post
    check out cable face pulls. I do those every other workout for rear delts, and i love them. Most videos show the person standing straight up doing them, but you can lean back slightly and put one of your feet on something in front of you to brace yourself so you can use more weight.
    this video says it works your biceps and uper back?
    http://www.youtube.com/watch?v=T16yCo1fNSA
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  8. #8
    Registered User MercTime's Avatar
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    Originally Posted by waqas11 View Post
    this video says it works your biceps and uper back?
    http://www.youtube.com/watch?v=T16yCo1fNSA
    it does, but it hits your rear delts hard as well. When i do them i get a massive pump in my rear delts and traps, so they def work. just try them out for a higher rep set at the end of your next shoulder workout, and if you do them the right way, and dont feel it hard in your rear delts, then something is wrong. where you pull to make a difference also, some people pull towards their neck, and others pull towards eye level which i believe will hit the shoulders a bit more
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    Registered User graviton23's Avatar
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    Reverse flys or rear laterals as I like to call them use to be sucky for me too until I learned a better way to do them. I cut the weight I used in half and lay chest down on an incline bench and keep the movement as strict as possible. I purposefully crimp my shoulder blades at the top and make sure to hold the position at the top for a second. When I do them I make sure that there is no momentum or upper torso movement of any kind. As a result they have become a favorite of mine and I have seen phenomenal improvement in my rear delts and traps. Throw the ego out the window and use light weights with strict form.
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  10. #10
    Banned Tyciol's Avatar
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    Rows tend to work the elbow flexors (including biceps) if the hands travel closer to the shoulder than the elbows on the transverse plane. As long as you keep them below (or maybe even further out) the work shouldn't be so much it fails first.

    What is it you hate about the bent-over lateral raises, and why are you doing them? That way we can figure out what to look for and avoid.
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  11. #11
    Body fat Aim 10% waqas11's Avatar
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    Originally Posted by Tyciol View Post
    Rows tend to work the elbow flexors (including biceps) if the hands travel closer to the shoulder than the elbows on the transverse plane. As long as you keep them below (or maybe even further out) the work shouldn't be so much it fails first.

    What is it you hate about the bent-over lateral raises, and why are you doing them? That way we can figure out what to look for and avoid.
    Im doing the doug four day split, the reason i dont like them is because i hardly feel them.

    Thanks
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