Oh, and I personally prefer to put my feet against the pulley tower, sort of more forward than you’d usually do on a pulldown. Brace your abs too etc.
I tried these in the seated cable row but they put too much strain on the lower back then.
[quote]Cephalic_Carnage wrote:
(Regular face pulls are done differently, but don’t allow for nearly enough weight being used… Basically you take a long rope attachment or some such and pull it apart and up to your eyes or so, like you’re getting the middle of a shoulder press… More external rotation in there than in the wolfe pulls, sort of a rehab/prehab exercise)
On the wolfe pulls, you do them sort of like you set up your shoulder blades for a pl bench, just make that a rep basically (if that makes sense).
[/quote]
So its a very minimal ROM is what youre saying? Attempting to isolate purely the Rear head in the pull, almost at apex of the movement?
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
(Regular face pulls are done differently, but don’t allow for nearly enough weight being used… Basically you take a long rope attachment or some such and pull it apart and up to your eyes or so, like you’re getting the middle of a shoulder press… More external rotation in there than in the wolfe pulls, sort of a rehab/prehab exercise)
On the wolfe pulls, you do them sort of like you set up your shoulder blades for a pl bench, just make that a rep basically (if that makes sense).
[/quote]
So its a very minimal ROM is what youre saying? [/quote]
Not really (though I personally don’t fully extend the arms), it’s sort like rowing the bar down on a bench press (I suck at describing this stuff), but with flared elbows…
Do you have that wide-neutral attachment available? A regular pulldown bar with the ends bent downwards doesn’t work too well…
[quote]Cephalic_Carnage wrote:
[quote] I mean it’s not like all back work has to be balancing out what you do with pushing movements. I don’t do those reverse flies like that, just wondering the reasoning for why it would need to be to balance out.
[/quote] Shoulder issues, duh.[/quote]
lol I didn’t mean why does back work need to balance out bench work in general but that is how it seemed from the way I wrote it (I just meant why does every movement need to be for that, but I see what your saying about the rear delts).
[quote]Cephalic_Carnage wrote:
It mostly stretches the pecs, pec minors etc… It’s great if you have some frontal issue, but it doesn’t cure everything there is, obviously. I’ve been doing it for years, except for the time where I developed some posterior tightness (or whatever) from squatting.
How much did you progress on it (i.e. how close did you get your hands), and did you even do it right?
What kind of issue do you want to get rid off?
[/quote]
How often do you do it?
I’ve been doing 50 reps per night, started near the ends of a broom and have moved in a couple inches. Looks like as much as 8in total but I think I started conservatively. Basically I just get some general shoulder discomfort. Sometimes just sitting around, sometimes when I wake up, presumably due to sleeping on it (I prefer not to but just can’t fall asleep on my back).
[quote]Cephalic_Carnage wrote:
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
(Regular face pulls are done differently, but don’t allow for nearly enough weight being used… Basically you take a long rope attachment or some such and pull it apart and up to your eyes or so, like you’re getting the middle of a shoulder press… More external rotation in there than in the wolfe pulls, sort of a rehab/prehab exercise)
On the wolfe pulls, you do them sort of like you set up your shoulder blades for a pl bench, just make that a rep basically (if that makes sense).
[/quote]
So its a very minimal ROM is what youre saying? [/quote]
Not really (though I personally don’t fully extend the arms), it’s sort like rowing the bar down on a bench press (I suck at describing this stuff), but with flared elbows…
Do you have that wide-neutral attachment available? A regular pulldown bar with the ends bent downwards doesn’t work too well…
[/quote]
No no, i get how youre describing it, and fully extended arms is definitely not the way to go. I dont have the double attachment at my gym, but i believe i have a B-bar attachment. Mimicking the movement right now in my comp chair with about the width i believe the bar is and i do feel the rear head popping. My Shoulders day is on wed this week, so ill see if it works out.
No not every movement of course, but I find most back movements that people do (and the way they do them) to be unsuitable for the purpose…
You also don’t need to balance out every pressing movement you do exactly… But if you do 3 big pressing movements on chest day, then some CGP or overhead work later in the week, just doing some puny rear delt flyes and lots of lat work is probably not a good idea.
I do the broomstick stretch to warm up before pressing sessions for 20 slow reps with an actual broomstick. If I happen to press less than three times per week, then I do the movement three times per week anyway.
I also do another 20-30 slow reps at the end of a pressing session.
I started out doing it every day for a few weeks, though.
It’s (jeez, do I start every damn sentence with an “I” ?) working well mostly for people who get tight pecs and so on from all their pressing in bodybuilding, especially those with crappy technique…
Don’t sleep on your shoulders… That’s a good way to end up with nerve or cuff damage eventually and constant discomfort long before then… Make use of half-turned positions, lots of pillows… Get a proper mattress (of major importance) and proper bed, a good shaped pillow (not too hard, nor too soft…).
You don’t even need to be all that heavy in order to develop shoulder problems etc from sleeping without the right mattress, pillow, position and so on… Lighter people just take longer to develop them… And they just consider them normal issues due to old age or whatever… Or are too lazy to get out of their comfort zone and actually make changes.
[quote]Cephalic_Carnage wrote:
Dead Stop bent-over raises off a block (i.e. the DB’s come down on a block because I can’t really set them down on the floor without rounding my back)…
[/quote]
You’re not supporting your head or anything? Just bent over?
I’ve had good results from dead stop movements with my triceps. So these are arousing me. 
My rear raise is certainly a hybrid raise/row type motion, just how I feel the rear head the best. But running these through in my head, dead stops, finding a block is going to be a bitch in my gym I think.
What kind of loading you talking here? Say, nothing under 7-8 reps?
CB, supporting my head would put way too much pressure on it 
I do them heavy for 6-8 or even 4-6 and next time lighter for 10+…
Wanted to show a vid of Kevin Frasard doing them, but it seems to have disappeared from his channel?
[quote]Cephalic_Carnage wrote:
No not every movement of course, but I find most back movements that people do (and the way they do them) to be unsuitable for the purpose…
You also don’t need to balance out every pressing movement you do exactly… But if you do 3 big pressing movements on chest day, then some CGP or overhead work later in the week, just doing some puny rear delt flyes and lots of lat work is probably not a good idea.
I do the broomstick stretch to warm up before pressing sessions for 20 slow reps with an actual broomstick. If I happen to press less than three times per week, then I do the movement three times per week anyway.
I also do another 20-30 slow reps at the end of a pressing session.
I started out doing it every day for a few weeks, though.
It’s (jeez, do I start every damn sentence with an “I” ?) working well mostly for people who get tight pecs and so on from all their pressing in bodybuilding, especially those with crappy technique…
[/quote]
I think I’ll start doing that. Honestly doing it every day is becoming a pain lol. Have you noticed an actual benefit from it or is it one of those things where you’re just going to trust that dante knows what he’s doing?
I keep telling myself this, because honestly I noticed some pain even when I was around 170-180, but then I need to get to sleep and say screw it and go on my side lol. Multiple pillows definitely help but it can still take me awhile to fall asleep like that unless I’m really tired. Going on my stomach can be good but not for too long, potential neck issues.
[quote]Cephalic_Carnage wrote:
I do them heavy for 6-8 or even 4-6 and next time lighter for 10+…
[/quote]
Great fucking news!
Thanks
pumped, it keeps my pec major and minor (especially) limber… I’ve really been needing it now that I do a lot of HS work for my chest and it’s actually growing… Also very helpful if you press often, i.e. during the BBB program and so on.
And my shoulders are fairly limber and I can touch any area of my back one way or another…
[quote]Cephalic_Carnage wrote:
pumped, it keeps my pec major and minor (especially) limber… I’ve really been needing it now that I do a lot of HS work for my chest and it’s actually growing… Also very helpful if you press often, i.e. during the BBB program and so on.
And my shoulders are fairly limber and I can touch any area of my back one way or another…
[/quote]
Hm, impressive for a guy your size. I can do that as well but I’ve never been around 300 lol
I might as well just keep it in, I press 2x per week so nothing crazy but still. Hopefully doing it right before the workout won’t hurt pressing strength.
I actually couldn’t do that before I started training and doing that exercise and progressing far enough on it… Thanks to endlessly sitting in front of a computer while exhibiting shitty posture.
Oh, and I’m not 300 anymore… I don’t remember if I could do it then, don’t think I tried.
It’s so much more fun to let my gal rub my back in the shower, anyway. That’s what females got boobs for, right?
[quote]Cephalic_Carnage wrote:
Don’t sleep on your shoulders… That’s a good way to end up with nerve or cuff damage eventually and constant discomfort long before then…
[/quote]
Have slept on my shoulders for years. Have all kinds of pins and needle issues in my arms now cause of it. Sucks!
[quote]Akuma01 wrote:
Its the reason i started picking up things like the Parallel BB row. Started bringing the bar higher up on my chest, feeling a nice pinch in the Rhomboids, traps, and Rear delts in the movement. Figured id probably keep it for a bit, since my upper back is lacking and my lat width is pretty solid at this point.[/quote]
1 week of me bringing up parallel BB rowing and you’re doing it! Now to persuade you to give me your bank details…
[quote]plateau wrote:
[quote]Akuma01 wrote:
Its the reason i started picking up things like the Parallel BB row. Started bringing the bar higher up on my chest, feeling a nice pinch in the Rhomboids, traps, and Rear delts in the movement. Figured id probably keep it for a bit, since my upper back is lacking and my lat width is pretty solid at this point.[/quote]
1 week of me bringing up parallel BB rowing and you’re doing it! Now to persuade you to give me your bank details…[/quote]
Haha was doing it before you mentioned it, lol and its not like my bank details are written on a piece of paper that i hold under my mattress…
Dead stop, eh? I usually do my rear delt flyes on a low incline bench because if I did them on a flat bench, it would limit my ROM. Gonna have to try it flat from a dead stop now.
C_C, you mentioned something about loading limitations on rear delt flyes. Something about only doing 40’s or 50’s if you’re strong. I’m not particularly strong, but I can do the 50’s for 10. Am I doing it wrong if I let my elbows bend a bit? I guess I kinda do them more like an elbows-out row or something, but it helps me feel the rear delt more by limiting stress on the triceps.
[quote]Akuma01 wrote:
[quote]plateau wrote:
[quote]Akuma01 wrote:
Its the reason i started picking up things like the Parallel BB row. Started bringing the bar higher up on my chest, feeling a nice pinch in the Rhomboids, traps, and Rear delts in the movement. Figured id probably keep it for a bit, since my upper back is lacking and my lat width is pretty solid at this point.[/quote]
1 week of me bringing up parallel BB rowing and you’re doing it! Now to persuade you to give me your bank details…[/quote]
Haha was doing it before you mentioned it, lol and its not like my bank details are written on a piece of paper that i hold under my mattress…[/quote]
Funnily enough was thinking of trying yates style for my rows this week…
If I go heavy on rear delt raises feels like my mid/lower traps are doing the work