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Upper back width and rear delt development.

Pitbull86

New member
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!
 
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.
 
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.
 
Pullups are really great for back width, as Rodja suggested.

As for rear delts, face pulls or one armed cable crossovers (Invalid Link Removed) 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.
 
Torobestia said:
Pullups are really great for back width, as Rodja suggested.

As for rear delts, face pulls or one armed cable crossovers (Invalid Link Removed) 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.
Click to expand...
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.
 
Diabolik said:
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.
Click to expand...
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.
 
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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