Upper back width and rear delt development.

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    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!

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    What is your current routine for this area?
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    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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    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.
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    Reverse flies and wide grip pull ups.
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    High row scaption raise
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    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.
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    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.
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    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.
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    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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