I dont even know what this would be called but here it goes.
Get seated on a lat pulldown machine and use the normal wide grip attachment.
Grip right before the bar starts to bend on the out side (I think it is called the bar knurling or something)
Lean back/arch a little bit like you would be doing on a normal pulldown only this time try to skim the top of your head with the bar keep going until you cant go back any further. Try to touch the back of your head with the bar.
I hope this makes a little bit of sense. I have only done it twice.
I was messing around after my back training and tried this. It fried my rear delts/lower traps
This movement not being named yet may or may not be a good sign haha.
[quote]BONEZ217 wrote:
When do you train rear delts? On back day or on shoulder day?
I only ask because if you do them on back day theres a chance that rowing and some other pulling movements will fatigue them. If your rear delts are fatigued before you do an exercise to focus on them you wont be able to use as much weight. This may hold you back.
If you are doing them on shoulder day I say stick with facepulls. Find a way to make them work. Dumbbells do not allow for constant tension and maximal loads the way cables do (in this particular case). Setting up the rope attachment on a lat pulldown tower and leaning back to a 45 degree angle should allow you to use a lot of weight.
Focus on spreading your hands as wide as possible at the bottom of the movement and don’t release the tension at the top, that means don’t let your hand come close to each other. Full range of motion is not essential but strict form to keep the rear delt activated is very important. [/quote]
i do them same as back day, which is my shoulder day
i do them generally after all my pulling stuff is already done, but not always and i sometimes use it as an intermission because it isolates such a small muscle and ive still been progressing every week.
as for exercises
i only facepulls and rear delt flys. im sure between the isolation and all the other row movements i do my rear delts are doin’ just fine.
There are a couple of exercises I do that target the rear delts but nobody ever does them and when upload pics I’ll show them.
The 1st is Barbell Upright Rows behind the back, something Lee Haney made famous during his 8 year reign as Mr.O. It’s like doing shrugs behind the back but your upright rowing it.
The 2nd is something I started doing a few years, inverted cable rows. You go to the seated cable row and you face away from it. You grab the attachment, get your feet secured where they normally would. Get your torso parallel to the ground and pull it to where your reverse upright rowing but from another angle. It sounds crazy but it really works, again I’ll get some pics to show what I’m talking about. I’ve been complimented by people at my gym for my rear delt development.
Often the best path is the road seldom traveled. For anyone who think I’m crazy…try it for your self
[quote]Stealthbomber wrote:
There are a couple of exercises I do that target the rear delts but nobody ever does them and when upload pics I’ll show them.
The 1st is Barbell Upright Rows behind the back, something Lee Haney made famous during his 8 year reign as Mr.O. It’s like doing shrugs behind the back but your upright rowing it.
The 2nd is something I started doing a few years, inverted cable rows. You go to the seated cable row and you face away from it. You grab the attachment, get your feet secured where they normally would. Get your torso parallel to the ground and pull it to where your reverse upright rowing but from another angle. It sounds crazy but it really works, again I’ll get some pics to show what I’m talking about. I’ve been complimented by people at my gym for my rear delt development.
Often the best path is the road seldom traveled. For anyone who think I’m crazy…try it for your self[/quote]
Sounds cool, but I’m having trouble imaging it. Could we get those pics?
thanks
Perhaps this appeared above – if so I don’t mean to duplicate – but I didn’t see it.
Unilateral DB lying rear delt fly: Lie on one side on a flat bench, perpendicularly (one shoulder down, one shoulder up.) Perform rear delt fly with, of course, the upper shoulder, with hand pronated.
I allow the upper leg to move to maintain balance as the dumbbell moves.
Personally I think it matches the strength curve of the rear delt much better than the standing RDF, and isolates much better.
heres another one. stand sideways to a cable at shoulder height.
take the furthest arm away and pull the cable across your body in a line. keep your scapula retracted.
just do the motion right now. you can see how this isolates the rear delt almost perfectly. my rear delts are one of my best body parts because of this exercise. you can even load it heavy and bring some middle trap into it.
i call them sideways rows.
if you still cant picture it imagine elbowing someone behind you.
If you’re feeling them primarily in your traps, chances are you need to work on your form.
Focus on only moving at the shoulder joint, not the scapulae.
This usually means lightening the load, and shortening the ROM.
Also, using higher reps can help to learn to feel the rear delts working. Doing things like really heavy “power” reverse flyes can work, but if you lack good rear delt connection, usually the bigger traps will wind up doing the work and the rear delts won’t get much stimulation in my experience.