Upper back width and rear delt development.

  1. Upper back width and rear delt development.


    Hey guys,


    What do you all recomemd for back width and rear delts???

    I an really lacking in these areas and I am positive it is effecting my overall lifts!


    In advice would be great!


  2. What is your current routine for this area?
    M.Ed. Ex Phys


  3. I do nil for rear delts hence the weakness however I have religously done bb rows since I began lifting followed by db rows. It has thickened my back but not widened.
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  4. Pullups (all grips and widths) will be your best friend for the width. Facepulls, rear flys (standing and pronated on an incline bench), etc. for the rear delts.
    M.Ed. Ex Phys


  5. Reverse flies and wide grip pull ups.

  6. High row scaption raise

  7. Pullups are really great for back width, as Rodja suggested.

    As for rear delts, face pulls or one armed cable crossovers (http://exrx.net/WeightExercises/Delt...mCrossRow.html) have treated me really well. I am not a fan of reverse flies, personally, because I hate setting up for it on a bench, and when I try to use the pec dec machine for it I usually end up not hitting my rear delts with the movement.

  8. Quote Originally Posted by Torobestia View Post
    Pullups are really great for back width, as Rodja suggested.

    As for rear delts, face pulls or one armed cable crossovers (http://exrx.net/WeightExercises/Delt...mCrossRow.html) have treated me really well. I am not a fan of reverse flies, personally, because I hate setting up for it on a bench, and when I try to use the pec dec machine for it I usually end up not hitting my rear delts with the movement.
    What do you mean by setting up for it? I just sit on the end of a bench and bend all the way over or stand and bend over for rear flies.

  9. Quote Originally Posted by Diabolik View Post
    What do you mean by setting up for it? I just sit on the end of a bench and bend all the way over or stand and bend over for rear flies.
    I just meant I dont like sitting face against an incline bench (like many do it). I forgot about the way you describe it, but I find I personally have the same problems with the movement like that as I do with doing them on a pec dec. I guess I just prefer the aforementioned movements altogether.

  10. Ahh ok. Yeah I've done it lying face down on a bench but I'd rather sit on the end and do it that way. Yesterday I actually did bent over dumbbell rows for the first time. They felt ok, I guess.
  

  
 

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