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  1. #1
    Registered User Hoxton12's Avatar
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    Rear delt fly Vs Rear delt row

    Which is the superior exercise and why? Only looking to incorporate one of them into my workout.
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  2. #2
    Registered User jk202's Avatar
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    I've come to like rows a lot.

    A well designed pec dec or even a cable fly is a good option too. DB flys are at the bottom personally because of load profile

    I've been doing RD row right into a pec dec RD fly in my pull workouts for a pretty efficient and complete thrashing of the rear delt loading the shortened then lengthened range
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  3. #3
    Registered User Hoxton12's Avatar
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    Originally Posted by jk202 View Post
    I've come to like rows a lot.

    A well designed pec dec or even a cable fly is a good option too. DB flys are at the bottom personally because of load profile

    I've been doing RD row right into a pec dec RD fly in my pull workouts for a pretty efficient and complete thrashing of the rear delt loading the shortened then lengthened range
    Currently stuck with home workouts and dumbells so unfortunately I can't use the pec dec or the cables :/
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    Registered User jk202's Avatar
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    Originally Posted by Hoxton12 View Post
    Currently stuck with home workouts and dumbells so unfortunately I can't use the pec dec or the cables :/
    Ah is what it is then lol
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    Registered User air2fakie's Avatar
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    Assuming you already have a row in your program of some sort, I suggest rear delt fly or face pull with dbs.
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    Registered User George2100's Avatar
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    Look up John meadows rear delt swing. That’s what I like best. Never had a rear delt pump like it before.
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    I fluster Busta Hammersia's Avatar
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    Originally Posted by jk202 View Post
    I've come to like rows a lot.

    A well designed pec dec or even a cable fly is a good option too. DB flys are at the bottom personally because of load profile

    I've been doing RD row right into a pec dec RD fly in my pull workouts for a pretty efficient and complete thrashing of the rear delt loading the shortened then lengthened range
    I wouldn’t do that
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    Registered User TheShadowMan's Avatar
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    I hate bending over so I like to do my rear delt raises upright, like this. Can also be done with dumbbells, just try and keep em behind your back during:

    https://www.youtube.com/watch?v=S5V0hNOg22k
    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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    Registered User ChunkBuster's Avatar
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    I do sets of 20 for band rear delt rows.

    Love them.

    I do them off a door mounted chin up bar.
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    Registered User Garage Rat's Avatar
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    Both are worth doing.
    The rear delt row with a barbell done elbows out pulled more to upper chest is a good over load heavier movement for the rear delts.
    As long as your not jerking the weight up and focusing on pulling outward with elbows.
    The down side is the range of motion is limited with a barbell but could be done with dumbbells for further range.
    Bent over flys can great also as long your feeling the rear delts working throughout which usually means lighter to moderate weights.
    The rear delt is a small area and will be assisted by the upper back and triceps so you want to try and take them out as much as you can with a stricter movement.
    I would hold each rep in a contracted position for at least a second on them ,when you can't then a small little movement without stopping to continue the set.
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  11. #11
    Registered User AlexSays's Avatar
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    Interesting question, I include wide grip BOR and try and focus on read delt during that but am now wondering if it's enough...
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  12. #12
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    Originally Posted by Hoxton12 View Post
    Only looking to incorporate one
    Rows load biceps, while fly's employ triceps (static load). That is my stone to push/pull heresy. Don't exclude one or another, you need both. Then there is also different angles. Easier to control the angle when you lay on the incline bench face down.
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