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 Post subject: Rear Delts
PostPosted: Wed Dec 06, 2006 11:39 am 
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Deific Wizard of Sagacity
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http://www.exrx.net/WeightExercises/Bac ... neRow.html

While I was doing this exercise yesterday, I realized something. With the wide grip and the handles at chest level, this is really just a variation of rear delt rows. Anyway, since I'm already doing these on back day, I'm thinking of dropping Bent-over Laterals from my shoulder routine.


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PostPosted: Wed Dec 06, 2006 11:47 am 
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In Memoriam: TimD
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Matt, with the grip you are describing, you are getting a whole lot of bang for the buck; rear delt, rhomboids, parts of the lower portion of the traps, and the lis goes on. I see no reason for the bent over laterals, but then again, that's me, Mr. keep it simple.
Tim


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PostPosted: Wed Dec 06, 2006 1:40 pm 
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Deific Wizard of Sagacity
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Now that I think of it, any type of row performed with the elbows out (away from the body) would recruit the rear delts heavily. Meanwhile, any row performed with the elbows close to the body would target the lats, and both would target the mid-back (rhomboids, traps, etc).


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PostPosted: Wed Dec 06, 2006 1:59 pm 
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Exalted Seer
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Rear delts are a problem for many people, so additional work - the bent over laterals - might be called for. If time is an issue, always go with the compound movement over the isolation one.


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PostPosted: Wed Dec 06, 2006 2:32 pm 
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Deific Wizard of Sagacity
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I don't think rear delts are a weak point for me. In fact, they're quite a bit stronger than my side delts.


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PostPosted: Wed Dec 06, 2006 3:04 pm 
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Then you don't need weak point training for rear delts.

Many people who train back primarily via shoulder adduction (eg wide grip pull ups) have weaker rear delts since the rear delts aren't a synergist in this movement. Adding a shoulder transverse extension movement like the lever incline row, where the rear delts are the prime movers is a good way to balance things out.


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PostPosted: Thu Dec 07, 2006 1:14 am 
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Rear delts get a lot of work in my back routine. I just do 1 set of rear delt rows in addition to that. I have found a wide grip and pulling it straight to the chest seems to work the best for me.


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