rear delt flyes and traps

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stharrison
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rear delt flyes and traps

Post by stharrison » Tue Nov 27, 2012 8:34 pm

Hi there guys, I was wondering, do traps get involved on rear delt flyes/face pulls? If so, how can I reduce how much they get involved to make sure the rear delts do most of the work?

Thanks

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KenDowns
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Re: rear delt flyes and traps

Post by KenDowns » Tue Nov 27, 2012 9:10 pm

Use weight that is light enough that you are ashamed for anybody to see. That keeps the traps out of it.

It's amazing how this works. You can load up a bunch of weight, do 20 reps and never feel a burn. Cut the weight by half, and after 15 reps your rear delts will be on fire and you'll have to stop.

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Re: rear delt flyes and traps

Post by robertscott » Wed Nov 28, 2012 5:04 am

on rear delt flyes, try shortening your ROM a bit. If you come up too far you'll be bringing a lot of upper back musculature in, so keep the reps small.

So small ROM, and obscenely high reps, like 20-30. Trust me.

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Re: rear delt flyes and traps

Post by Nevage » Wed Nov 28, 2012 5:35 am

Small ROM really? I can see the logic but it just doesn't feel right.

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Re: rear delt flyes and traps

Post by robertscott » Wed Nov 28, 2012 5:40 am

ya, at the top of the movement my arms are like the bottom position of a fly, if that makes sense.

before I started doing them like that I NEVER felt lactic acid in my rear delts, now I get it so bad that I have to shut my eyes and go to my happy place

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Stephen Johnson
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Re: rear delt flyes and traps

Post by Stephen Johnson » Thu Nov 29, 2012 9:59 am

Rear delt laterals are one of the exercises done incorrectly by most lifters. It really helped me having someone knowledgeable check out my form and correct my mistakes.

This site's write-up of rear delt flies (dumbbell variety) is here.
Thanks TimD

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Re: rear delt flyes and traps

Post by Nevage » Fri Nov 30, 2012 5:01 am

Ok I agree. I normally go as far back as possible (same with flys) so my elbows are really high. I stopped about perpendicular this time and felt it a lot more on my rear delts. I think it's because it's constant tension, going further back brings the traps in and gives the rear delts a break.

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Re: rear delt flyes and traps

Post by KenDowns » Fri Nov 30, 2012 9:54 am

Nevage wrote:Ok I agree. I normally go as far back as possible (same with flys) so my elbows are really high. I stopped about perpendicular this time and felt it a lot more on my rear delts. I think it's because it's constant tension, going further back brings the traps in and gives the rear delts a break.
This expresses it well. When your elbows travel back behind your shoulders the rear delts get a break. If find the sensations very confusing when I forget and pull too far back.

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Re: rear delt flyes and traps

Post by robertscott » Fri Nov 30, 2012 10:46 am

Nevage wrote:Ok I agree. I normally go as far back as possible (same with flys) so my elbows are really high. I stopped about perpendicular this time and felt it a lot more on my rear delts. I think it's because it's constant tension, going further back brings the traps in and gives the rear delts a break.
you just stick with me young Nevage, I'll keep you right

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Re: rear delt flyes and traps

Post by stharrison » Mon Dec 10, 2012 12:27 pm

Stephen Johnson wrote:Rear delt laterals are one of the exercises done incorrectly by most lifters. It really helped me having someone knowledgeable check out my form and correct my mistakes.

This site's write-up of rear delt flies (dumbbell variety) is here.
The finishing position is different on both the picture and the animation? I'm still confused on correct form for maximising rear delt work.

I've taken on board the low weight advice, using 2,3,4kg doing 20-30 reps and 3/4sets. However I still am confused on form....

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Re: rear delt flyes and traps

Post by Stephen Johnson » Tue Dec 11, 2012 8:25 am

stharrison wrote:The finishing position is different on both the picture and the animation? I'm still confused on correct form for maximising rear delt work.
Ooops! The animation next to the text is performing a bent over row, not a rear delt fly. The upper arm bone is moving back, not outward.

FWIW, take a look at this:

Image
exrx.net wrote:Comments

Dumbbells are raised by shoulder transverse abduction, not external rotation, nor extention. Upper arm should travel in perpendicular path to torso to minimize relatively powerful latissimus dorsi involvement. This mean at top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. To exercise posterior deltoid and not lateral deltoid, keep upper torso close to horizontal. Positioning upper torso at 45° is not sufficient angle to target rear deltoids. The spine can be flexed to achive this positioning if thighs can provide sufficient support for torso. Some individuals may not be able to bend sufficiently at hip due to flexibility or girth constraints. Also see Rear Lateral Raise Errors and Low Back Alignment Exceptions.
Thanks TimD

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