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.
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12-04-2019, 06:53 PM #1
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12-04-2019, 07:36 PM #2
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.
https://www.youtube.com/watch?v=YWq7rzUtlOk
then anything that hits the upperback can also hit the rear delts a bit, for example maybe straight bar pulley rows
https://www.youtube.com/watch?v=OH8npCf66H0
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"Humility comes before honor"
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12-04-2019, 07:48 PM #3
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12-04-2019, 08:46 PM #4
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12-04-2019, 08:53 PM #5
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
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12-04-2019, 08:53 PM #6
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12-04-2019, 08:58 PM #7I know who I am. And after all these years, there’s a victory in that.
All liberals deserve death
*Proud member of the misc 767 & USA vs. Germany world cup ban
-People who say money can't buy happiness, have never paid the adoption fee at the pound and went home with a new best friend
*There's no such thing as a bad dog, only a bad dog owner
If you see myself and swoleyo in a thread, remind me to rep him.
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12-05-2019, 05:40 AM #8
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*
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12-05-2019, 06:35 AM #9
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12-05-2019, 07:12 AM #10
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12-05-2019, 08:01 AM #11
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12-05-2019, 10:17 AM #12
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12-05-2019, 11:10 AM #13
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.
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12-05-2019, 01:15 PM #14
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12-05-2019, 02:37 PM #15
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12-05-2019, 03:05 PM #16
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12-05-2019, 03:30 PM #17
First 2 that come to mind are lying DB lifts
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
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12-05-2019, 06:01 PM #18
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12-05-2019, 06:48 PM #19
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12-05-2019, 07:00 PM #20
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12-06-2019, 02:24 AM #21
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.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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