I was wondering this because I was thinking of switching from rear delt raises to rear delt rows. The movement of rear delt rows just seems easier for me.
Not to mention traps and biceps. I agree, a fine exercise for rear delts, especially if you take a relatively close grip, but not a substitute if "sculpturing" is your goal.Will the rear delt's be stimulated? Yes, but I wouldn't perform them as a substitution to rear raises. I feel that rear raises puts more emphasis on the rear delts.
The rowing movement also recruits your infraspinatus, Rhomboids, and Teres muscles to a greater degree.
Well those are what I was talking about doing earlier instead of the rear delt raises.I dont see how those lying rear delt raises are a good excercises, and bringing the weight straight up is useless.
I do these with dumbbells: http://www.exrx.net/WeightExercises/DeltoidPosterior/BBLyingRearDeltRow.html
But I find these isolate the best: http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html
Well my main concern was not sculpting even though that is important but strength which is most important to me. My shoulders just sometimes give me trouble. I might just try doing them lying down. I'll have to work my laterials laying down like in the one exercise because like I said I have trouble lifting weight directly at my sides and it feels as if something is shifting in my shoulder when I do. having the weight forward in front of my thigh or a little in front of my side I can do. I don't know maybe I have weird shoulder joints.Not to mention traps and biceps. I agree, a fine exercise for rear delts, especially if you take a relatively close grip, but not a substitute if "sculpturing" is your goal.
You should try face pulls, and see how those feel. They are a very underrated exercise.Well my main concern was not sculpting even though that is important but strength which is most important to me. My shoulders just sometimes give me trouble. I might just try doing them lying down. I'll have to work my laterials laying down like in the one exercise because like I said I have trouble lifting weight directly at my sides and it feels as if something is shifting in my shoulder when I do. having the weight forward in front of my thigh or a little in front of my side I can do. I don't know maybe I have weird shoulder joints.
I feel you on that. If your gym has immovable flat/incline benches. Do them laying chest first against the incline bench and do the rows with a french bar, grab the french bar at the peaks. The grip is nice & narrow, the form is strict, its at a good incline (set it at its lowest degree), it saves your lumbar and grabbing at french bar is easy on the wrist as oppose to a straight bar.Well my main concern was not sculpting even though that is important but strength which is most important to me. My shoulders just sometimes give me trouble. I might just try doing them lying down. I'll have to work my laterials laying down like in the one exercise because like I said I have trouble lifting weight directly at my sides and it feels as if something is shifting in my shoulder when I do. having the weight forward in front of my thigh or a little in front of my side I can do. I don't know maybe I have weird shoulder joints.
Word.You should try face pulls, and see how those feel. They are a very underrated exercise.
Here's a really good article on shoulder stability http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs. Down, toward the bottom of the page, there is a video of a guy performing face pulls. That method is very effective.
Get yourself some workout "bands", and use them for doing face pulls.Well I'm not sure if or when I'm getting a gym membership. Also with the rear delt raises, I can do them but it's hard to keep proper form. I was thinking of doing this untill I fix my imbalance or until I can go to the gym.
Military Press (3 sets)
Scaption (1 set)
Rear Delt Row (1 set)
DB Upright row (2 sets)
BB Shrugs (3 sets)
DB Shrugs (2 sets)
Also after reading the article I was thinking of adding pushup at the end of my workout on chest days. How does the above sound? I can't do facepulls unti lI join a gym and idk if I'm joining anytime soon.
If I add them in will the above workout plan still work only with face pulls implemented, or would you change that routine. I'm just trying to get a solid shoulder day down.Get yourself some workout "bands", and use them for doing face pulls.
the 2nd example isnt that great. The hands are rotated to follow the shoulders natural movement, and rotating your hands inwards at the top so your thumbs point down helps isolate the rear delt from the medial delt.Okay guys I found the problem. I was doing delt raises like this http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html
I didn't know you could do them like this
YouTube- Instructional Fitness - Dumbbell Bent Over Lateral Raises
which is a much easier way than turning your arms as you go up.
So is this good?the 2nd example isnt that great. The hands are rotated to follow the shoulders natural movement, and rotating your hands inwards at the top so your thumbs point down helps isolate the rear delt from the medial delt.
I dont think Dave is parallel enough with the ground, seems he is hitting lower traps a bit there when he turns to the side, 45degrees definetly isnt enough, 90 degrees is ideal, I would probably bend my knees heaps and rest my torso on my thighs and do them. Infact the example Dave is doing is bad, between not rotating the arms enough and not being parallel enough with the ground, he is hitting lower traps and even medial delt more than he is hitting rear delt.
If you really wanna see what rear delt isolation feels like, get into a bent over row position on a bench and do unilateral rear delt flies with a straight elbow and light weight and hold for a couple seconds at the top, keeping your hand inline with your shoulder and torso parallel with the ground.
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.the 2nd example isnt that great. The hands are rotated to follow the shoulders natural movement, and rotating your hands inwards at the top so your thumbs point down helps isolate the rear delt from the medial delt.
I dont think Dave is parallel enough with the ground, seems he is hitting lower traps a bit there when he turns to the side, 45degrees definetly isnt enough, 90 degrees is ideal, I would probably bend my knees heaps and rest my torso on my thighs and do them. Infact the example Dave is doing is bad, between not rotating the arms enough and not being parallel enough with the ground, he is hitting lower traps and even medial delt more than he is hitting rear delt.
If you really wanna see what rear delt isolation feels like, get into a bent over row position on a bench and do unilateral rear delt flies with a straight elbow and light weight and hold for a couple seconds at the top, keeping your hand inline with your shoulder and torso parallel with the ground.
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, 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.
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 thisThe 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.
I would of went paralell to the ground, otherwise your involving side delts.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.
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.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
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 know what your talking about, have you tried this, I think you might like it: http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise.html
Holy creepy as HELL!!!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.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
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