Upper back width and rear delt development.
- 10-07-2011, 09:11 PM
- 10-07-2011, 09:15 PM
What is your current routine for this area?M.Ed. Ex Phys
- 10-07-2011, 09:17 PM
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.
10-07-2011, 09:31 PM
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
10-09-2011, 06:10 PM
Reverse flies and wide grip pull ups.
10-24-2011, 12:55 AM
10-24-2011, 02:24 PM
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.
10-24-2011, 02:58 PM
10-25-2011, 01:57 PM
10-25-2011, 03:37 PM
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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