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Short Video - how I train rear delts on the pec-dec

Shelby

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[ame=http://www.youtube.com/watch?v=YYA0rRAHAus&feature=share&list=UUJXhCri6BtJxsnutRwBHoTg]360CUT Starnes Rear Delts - YouTube[/ame]
 
Nice to know I've been doing them correctly.
 
Can I borrow your rear delts to give this a shot?
Ill give them back...... Not.
 
Bump i like these so much better than using dumbbells bent over (even though i still do them)
 
Love using the pec-dec for my rear delts but never felt like I was hitting the muscle as I should. Looks like I need to extend my butt out a bit...:)
 
Love these. Superset them with band pullaparts and your shit will be destroyed
 
Phew, at least i know i am doing them correctly :D
 
As I train at home I use a band around the power rack post and do pull a parts.
Shelby do you think these are a suitable alternative
 
I like alternating hand position every other set working down the rack.
Heaviest set 1st, after warmup with no break in between sets.
 
As I train at home I use a band around the power rack post and do pull a parts.
Shelby do you think these are a suitable alternative

Yep those are good too, we do those as well.
Make sure you keep your arms relatively straight (elbows close to locked) to make sure you use rear delts and not other upper back musculature.
 
I like alternating hand position every other set working down the rack.
Heaviest set 1st, after warmup with no break in between sets.

That's what I do, too. I do 3 sets of 10,10.10. 9 sets in about 5 minutes.
 
Thanks for sharing Shelby! I also like to perform these on a cable machine. I like the feel a little better than the pec dec.
 
I usually do them after Back, kinda funny starting with 180lbs and ending up at 100 or so.
Still twice as much as Shelby was demonstrating.
He WAS just demonstrating??? lol
 
Wish my gym had a true reverse pec deck like this. The pump given is so much better than other chest fly machines for rear delts.

My current 24 Fitness just has the machine fly/rear delt machine where you face away and there are cylindrical pads for your upper arm. To do rear delts, you still face away from the machine and put your triceps on the pads and pull back. Doesnt activate the delts nearly as well
 
I usually do them after Back, kinda funny starting with 180lbs and ending up at 100 or so.
Still twice as much as Shelby was demonstrating.
He WAS just demonstrating??? lol

That was my working weight. I'm not that strong.
 

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