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?
Thread: Rear Delt Flyes
06-03-2012, 12:44 PM #1
- Join Date: Feb 2012
- Location: Elmwood Park, Illinois, United States
- Age: 27
- Stats: 6'1", 190 lbs
- Posts: 2,355
- Rep Power: 284
Rear Delt Flyes
06-03-2012, 12:50 PM #2
- Join Date: Jun 2011
- Location: Reston, Virginia, United States
- Stats: 5'7", 169 lbs
- Posts: 8,020
- Rep Power: 17237
Do them with straight arms, and use light weights. I have to use 10s to really isolate the rear delts. I could do more weight, but I end up cheating with the traps and rhomboids.Follow me on:
Twitch (video game speedrun streaming)
Youtube (guitar and fitness videos)
My Workout Log
06-03-2012, 01:31 PM #3
- Join Date: Aug 2005
- Location: Louisiana, United States
- Posts: 26,657
- BodyPoints: 33004
- Rep Power: 29480
06-03-2012, 01:57 PM #4
06-03-2012, 02:06 PM #5
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
06-04-2012, 11:15 AM #7
- Join Date: Jun 2010
- Location: Strongsville, Ohio, United States
- Age: 31
- Stats: 5'10", 160 lbs
- Posts: 1,612
- Rep Power: 831
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:
"It is while struggling against the heaviest weights a human body can move that the demand for courage is incessant."
06-04-2012, 12:11 PM #8
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.
By hypnojedi in forum ExercisesReplies: 4Last Post: 05-01-2010, 08:43 AM
By PimpedHerOut in forum ExercisesReplies: 2Last Post: 05-29-2008, 05:59 AM
By drunkenmaster11 in forum ExercisesReplies: 4Last Post: 12-23-2007, 04:42 PM
By chobar22 in forum ExercisesReplies: 1Last Post: 02-21-2006, 07:42 PM
By futureNBAstar in forum ExercisesReplies: 1Last Post: 01-10-2005, 10:30 PM