Any suggestions?
My back day consist of deadlifts as a main lift.
Followed by Nautilus pullover, V grip pulldowns, T bar rows and DB rows.
Any suggestions?
My back day consist of deadlifts as a main lift.
Followed by Nautilus pullover, V grip pulldowns, T bar rows and DB rows.
u can do pulley laterals at various angles without having to bend over as long as the arm is coming across at the right angle.
[url]https://www.youtube.com/watch?v=YWq7rzUtlOk[/url]
then anything that hits the upperback can also hit the rear delts a bit, for example maybe straight bar pulley rows
[url]https://www.youtube.com/watch?v=OH8npCf66H0[/url]
u can also try things like a bent db row but where u row it more up beside your face with the elbow out wide. of course with the elbow down to the side its going to be more lats etc
High rows? Like a seated row but with a bar, and pull towards your upper chest rather than your stomach, as you would in a seated row targeting your lats.
I can’t bring my arm up and back because of my left shoulder. Also my gym doesn’t have a seated row machine unfortunately.
Bent over rows with barbell. Lower weight. Pull towards upper torso. Maybe sure to eliminate any ego with the weight. That way you can control it
Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em
[QUOTE=jdesey;1592911281]Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em[/QUOTE]
Repped. I was trying to think of how to describe this haha. Thanks. This op
[QUOTE=jdesey;1592911281]Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em[/QUOTE]
Gym doesn’t have a pec deck either unfortunately or that is what I would be doing, it’s a small newish local gym but at least they at least they allow deadlifts and have real squat racks.
I was thinking about sitting on an abjustable bench facing towards of the pad and using dbs kind of like a pec deck. Not sure how well that would work out tho. Might have to go back to face pulls *sigh*
incline bench rear delt raises with dbs
Reverse cable crossovers allow a better mind-muscle connection for me than any other specific rear delt exercises.
Seated rear delt cable raises
[img]https://i.postimg.cc/PJJtCwgS/vv.png[/img]
[QUOTE=Heisman2;1592931541]Reverse cable crossovers allow a better mind-muscle connection for me than any other specific rear delt exercises.[/QUOTE]
High cable lateral extensions are what I’ve been doing. Probably doing them wrong though. It seems like the perfect rear delt exercise as it works the rear delt through its natural range of motion. Gonna have to try that one out again.
A bent over one arm DB row can help.
Support yourself on a rack or bench with the free hand,stay bent over close to 90 degrees,angle the upper arm outward at 90 degrees even with the shoulder.
When you pull start with the weight below your chest and think pulling outward away from the body in sort of a semi circle.
As mentioned some upper back will get involved also but if you focus the rear delt can be a prime mover.
You might want to use straps also to take some grip/forearm out of the movement.
These are better done controlled than yanking them up so a moderate weight is better than real heavy.
[QUOTE=jdesey;1592911281]Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em[/QUOTE]
These are absolutely killer. One of the biggest things I miss about having a home gym.
Behind the back upright rows using a barbell. Curl your wrists in a bit at the end.
Meadows rows and "armpit rows" activate the rear delts quite a lot.
First 2 that come to mind are lying DB lifts
[youtube]Owa4aT_GBmc[/youtube]
This is the closest I could find. But I recommend doing them on a flat bench with your pinky up/leading the movement; not a flat palm.
Second is a rear cable fly
[youtube]JENKmsEZQO8[/youtube]
except I like to get a better release/deload that he does in the vid=more cross in the front for a farther starting point
[QUOTE=Veznor;1592964131]Meadows rows and "armpit rows" activate the rear delts quite a lot.[/QUOTE]
I do armpit rows for my middle delts on my chest day, I noticed because my elbow goes behind my body it hits my rear delts pretty good too. Glad I’m not the only one doing them lol
[QUOTE=BeginnerGainz;1592973631]I do armpit rows for my middle delts on my chest day, I noticed because my elbow goes behind my body it hits my rear delts pretty good too. Glad I’m not the only one doing them lol[/QUOTE]
And just like lateral raises, the more forward you lean, the more the emphasis on the rear delts.
[QUOTE=Veznor;1592976491]And just like lateral raises, the more forward you lean, the more the emphasis on the rear delts.[/QUOTE]
Good tip, didn’t think about that!
Rear delt row, pulled in line with the shoulder to focus on the posterior delt. Also, rear delt raises for a little extra if desired.