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Rear Delts

strengthtwo

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Registered
Joined
Nov 5, 2010
Messages
59
Anyone else have stubborn ass rear delts.What do you all do for them.I dont feel dumbell flys at all.Lately I have been doing very wide bent over rows but I bring the bar to my neck and flys on the pec deck.Since I started doing the rows they have responded a little but still arent great.Any one got a magical cure for my weak rear delts.Thanks in advance.:cool:
 

Amazon Doll

Featured Member / Kilo Klub
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Apr 29, 2007
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I do rear delts on back day, since they are involved in pulling the arm back.

A new exercise I just was shown is:

Sit on a bench in front of a low cable (all the way on the ground) attach the lat pulldown bar that has the palms facing in grips on the WIDE bar. Sitting on the bench and leaning forward a bit, pull the bar towards your upper chest, elbows high.
 

strengthtwo

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Registered
Joined
Nov 5, 2010
Messages
59
I do rear delts on back day, since they are involved in pulling the arm back.

A new exercise I just was shown is:

Sit on a bench in front of a low cable (all the way on the ground) attach the lat pulldown bar that has the palms facing in grips on the WIDE bar. Sitting on the bench and leaning forward a bit, pull the bar towards your upper chest, elbows high.

Thanks.Ill give that movement a try.
 

bdybldr2

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Apr 21, 2009
Messages
4
Try this, grab two dumbells with legs about shoulder width apart and slightly bent. Bend forward at the waist at almost 90 degrees keeping back slightly arched. Lift weight outwards away from your sides. Keep arms slightly bent and elbows up and inline with shoulders try not to swing your body, use a light weight to start so you can pause and contract the posterior heads at the top of the motion. This works well for me good luck !
 

msu_superman

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Apr 22, 2010
Messages
71
I struggle with my rear delts too, I've added incline (on an incline bench) heavy partials. It's done wonders for me.
 

strengthtwo

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Nov 5, 2010
Messages
59
Thanks guys.Ill for sure try all these movements.Something has got to be better than what im doing.
 

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