Rear delt bent over dumbbell fly rows

[Biggerp73]

Just started doing these for my rear delts and once I got the mind/muscle connection the amount of power I could generate with my rear delts (easily do sets of 10 with the 80lbs) and the pump I got in the rear delts afterwards is awesome. Can't recommend these enough. Its a really cool feeling contracting and moving big weight with the rear delts.

 

[qbkilla]

I do both rows and flies for RD on different days. I use the seal row bench for rows, then put my forehead on the incline and stand for the flies. The rows I do them explosive or I wouldn't feel anything in my delts (if I do them slow).

 

[TeaMan]

I do both rows and flies for RD on different days. I use the seal row bench for rows, then put my forehead on the incline and stand for the flies. The rows I do them explosive or I wouldn't feel anything in my delts (if I do them slow).

Try the same but row on smith machine, insane .

 

[bananas007]

Try the same but row on smith machine, insane .

Can you describe the position a bit more?

 

[TeaMan]

Can you describe the position a bit more?

You set a incline bench a few inches in front of you, bend over and put your forehead into a bench, set you're hands wide and row with elboves in line with shoulder as you would do with dumbell, but instead you youse the smith machine. It's way more stabile and comftortable

 

[qbkilla]

You set a incline bench a few inches in front of you, bend over and put your forehead into a bench, set you're hands wide and row with elboves in line with shoulder as you would do with dumbell, but instead you youse the smith machine. It's way more stabile and comftortable

The one thing I'd worry about, supposedly the best position for arms to be in is where you can extend the elbow back behind your body the furthest (to hit the rear delt best). Typically in videos they show that it's not actually parallel to the shoulder but with it in closer to the body (but not totally tucked in to hit the lats). For this reason I like dumbbells because you can find that angle to really pull the elbows back as far as possible. But I guess you could adjust the position too on a Smith so the elbows aren't purely inline with the shoulder.

 

[xpoc]

Just started doing these for my rear delts and once I got the mind/muscle connection the amount of power I could generate with my rear delts (easily do sets of 10 with the 80lbs) and the pump I got in the rear delts afterwards is awesome. Can't recommend these enough. Its a really cool feeling contracting and moving big weight with the rear delts.

Post a vid so we can see how you set up on these. I just started doing them too, but only up to 45 db...albeit for 18-20 reps. I want to see what 80's look like.

 

[Biggerp73]

Post a vid so we can see how you set up on these. I just started doing them too, but only up to 45 db...albeit for 18-20 reps. I want to see what 80's look like.

I'll try to remember to take one this week when I do it!

 

[TeaMan]

The one thing I'd worry about, supposedly the best position for arms to be in is where you can extend the elbow back behind your body the furthest (to hit the rear delt best). Typically in videos they show that it's not actually parallel to the shoulder but with it in closer to the body (but not totally tucked in to hit the lats). For this reason I like dumbbells because you can find that angle to really pull the elbows back as far as possible. But I guess you could adjust the position too on a Smith so the elbows aren't purely inline with the shoulder.

That’s right but I’m going more for feel and if my rear felt burn as hell I’m good

 

[Biggerp73]

Post a vid so we can see how you set up on these. I just started doing them too, but only up to 45 db...albeit for 18-20 reps. I want to see what 80's look like.

Just a few minutes ago here in the gym

 

[xpoc]

Just a few minutes ago here in the gym

legit. you have more elbow bend than me. i am going to try your style to ensure i still feel the rear delts. if i do, i am def going to incorporate this exercise. thanks big dog.