Is Rear Delt Row a good substitute for rear delt raises?

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  1. Quote Originally Posted by goonstopher View Post
    The movements that I felt in my rear delts were never the ones that added mass for me. the ones that I used the most weights on were. For instance, with rear delt flys I do them seated leaning over and can handle 40 with good form. With the movement I tried to describe I can handle 85 and it shows in the mass growth. I fell into the trap of "feel" with my rear delts and now they are lagging and I need to go back to weight.
    Okay. Just to clarify, did you understand the movement I was describing? I didn't know if I did a good job explaining it. Basically the grip was like this
    http://www.exrx.net/WeightExercises/...eralRaise.html
    Only I was standing bent over and doing both arms at once. I wanted to know if this was a good exercise I was doing.


  2. ha not like that at all.... Its almost like a dumbell row but without moving the elbow joint. Bent over with 110% arms or so (just over 90%) with your palms facing in and bring the weight back towards your hips. It is a very short movement, you don't even let it go down to far to de-load or stretch hence you can rack up the pounds. Works REALLY well at the end of a set of reverse laterals like do the reverse laterals (I use my own looser form, sitting down, bent over your legs with some english) then stand up and burn out on these.

    It is closer to the very end of a pull over but with bent arms than anything else.

    Honestly though if your bent over row gets strong enough most people will brow their rear delts but I am not that lucky.
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  3. Quote Originally Posted by DerickVonD View Post
    Okay, what I did today was bend over at about a 30 degree angle, holding two dumbbells in my hand, I turned my wrists so that my thumbs and the end of the dumbbells were facing each other and then I did rear delt flies like that. Does that sound good? I only had 15lbs but considering I'm a beginner I think I did well. I could really feel my rear delts getting worked.
    I would of went paralell to the ground, otherwise your involving side delts.


    goonstopher, with that excercise you described in post 17 did you mean this but not bent over as much? http://www.exrx.net/AnimatedEx/Error...iseBadForm.gif

  4. haha it is a strange bastardized cross between a row (without rowing) and the end of a pull over (but bent over).

    Its not like tis some secret weapon but I really like it.

  5. I find it a big coincidence you happened to discover this yourself and its also listed on exrx under poor form, it doesnt look like the type of excercise you just decide to do, obviously it works well for you and others must feel the same way if its on exrx, anyhow its just there to demonstrate these points:
    When elbows travel under shoulders:
    Latissimus Dorsi takes the majority of the load
    Shoulder extension
    Rear delts are still exercised
    Forfeits the purpose of even performing an auxiliary isolated movement
    Isolation
    Lats can be exercised more efficiently with rows and pull-downs
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  6. Quote Originally Posted by ItsHectic View Post
    I find it a big coincidence you happened to discover this yourself and its also listed on exrx under poor form, it doesnt look like the type of excercise you just decide to do, obviously it works well for you and others must feel the same way if its on exrx, anyhow its just there to demonstrate these points:
    When elbows travel under shoulders:
    Latissimus Dorsi takes the majority of the load
    Shoulder extension
    Rear delts are still exercised
    Forfeits the purpose of even performing an auxiliary isolated movement
    Isolation
    Lats can be exercised more efficiently with rows and pull-downs
    Done "right" you don't feel it in the lats at all. Yes it can be done FOR lats but that is with much lighter weights, that is an actual movement I have seen in some programs. If you keep your lats tucked in vs flared out and change the bent in the elbow it changes the movement a lot. also not extending as far down on the negative. It is very much something you need to feel out but it does 0000% for my lats when done the way I am picturing. For me, my rear delts feel movements lower down, none of this level with the shoulder crap or above the head. I always went to mid/upper back and this movement which is to the waste. Also the link you left is some cheese "owned" star trek thing not anything pertaining to this.

  7. That persons lower back is rounded and so are their shoulders, when they come all the way down their lats will have to flar out and thus get contracted back to make the weight move. With the lower back rounded and shoulder kept further back and not doing all the way down you CAN isolates the rear delt. Also the elbow movement on there looks weird... That is in the right league though.

  8. I know what your talking about, have you tried this, I think you might like it: http://www.exrx.net/WeightExercises/...DeltRaise.html

  9. Quote Originally Posted by ItsHectic View Post
    I know what your talking about, have you tried this, I think you might like it: http://www.exrx.net/WeightExercises/...DeltRaise.html
    I have horrible shoulders, one of which is surgically repaired to have restricted range of motion so that really won't be in the works ha.

    I also like the lay on your side on a bench and do one handed rear flyes, need to go lighter.

  10. You dont look like you have shoulder problems man, you got pretty nice delts.

    Here is a more detailed guide on rear delts for anyone who needs it LOL
    [nomedia="http://www.youtube.com/watch?v=bxLhH73VgwA&feature=pl ayer_embedded"]YouTube- Lying Rear Delt Rows at Home[/nomedia]

  11. Quote Originally Posted by ItsHectic View Post
    You dont look like you have shoulder problems man, you got pretty nice delts.

    Here is a more detailed guide on rear delts for anyone who needs it LOL
    YouTube- Lying Rear Delt Rows at Home
    Holy creepy as HELL!!!

  12. Quote Originally Posted by ItsHectic View Post
    You dont look like you have shoulder problems man, you got pretty nice delts.

    Here is a more detailed guide on rear delts for anyone who needs it LOL
    YouTube- Lying Rear Delt Rows at Home
    if I do rear delt rows I rather do them standing bent over. After reading all these posts, I'm probably just going to continue to do rear delt rows or eated rear delt raises.

  13. No one has mentioned Arnold Presses I've noticed. I guess they wouldn't be a good idea to add in though if I'm already doing military presses.
    Edit: never someone did mention them. I've wanted to try them for a long time, but the routine I'm doing is working so far, besides me having a solid rear delt exercise.

  14. Try face pulls with your palms facing in rather than down. It really works to stabilize your shoulder, prevents injuries and works the rear delts. It is a great movement to help on many fronts

  15. One thing I noticed is rear delt rows seem too easy. when I started I thought I'd try a db rear delt row with 20 lbs, I wound up using 30 lbs the first time ever doing them.

  16. I was wondering, while the other external rotators (infraspinatus, teres minor) assist the posterior deltoid in transverse extension (rear delt rowing), wouldn't the long head of the tricep help the posterior deltoid with hyperextension since it also attaches up on the scapula?

    I wonder how elbow bend plays into this. Like, if we kept the elbow straight (kind of like the top of a triceps kickback) would this make the head be overactively insufficient? Whereas the muscle would be longer if the elbow bends and more able to help the posterior deltoid hyperextend.

    Edit: I think it's fine as long as you can handle how it will tax other muscles. A bent elbow means we can pull more weight, so that's more for the lower back to support if standing, and more compression on the chest (and difficulty breathing) if laying the chest on a bench.
    That and the biceps might get tired if we started pulling in close, probably self-correcting with dumbbells since they won't flex as much.
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