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  1. #1
    Aggression is offline Member
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    New exercise for rear delts

    Has anyone ever tried this exercise for their rear delts:

    http://www.exrx.net/WeightExercises/...arDeltRow.html

    What about these:

    http://www.exrx.net/WeightExercises/...arDeltRow.html

    Would you say the guy in the demo is using good form?

    I'm kind of sick of doing reverse flys and want to try something new. Will these REALLY hit my rear delts? They're really lagging.
    Last edited by Aggression; 08-31-2004 at 10:56 PM.

  2. #2
    TheChosenOne's Avatar
    TheChosenOne is offline Anabolic Member
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    They will hit your rear delts as will many variations of the row. These exercises are designed to ideally hit the lats but yes they will definetly involve some rear delt as well.

  3. #3
    znak's Avatar
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    Quote Originally Posted by Aggression
    Has anyone ever tried this exercise for their rear delts:

    http://www.exrx.net/WeightExercises/...arDeltRow.html

    What about these:

    http://www.exrx.net/WeightExercises/...arDeltRow.html

    Would you say the guy in the demo is using good form?

    I'm kind of sick of doing reverse flys and want to try something new. Will these REALLY hit my rear delts? They're really lagging.
    I do both and my rear delts are a strong point.

    I would say he is twisting too much on the DB row, i.e. his shoulders do not stay parallel to the floor.

    The form in good on the cable row. Note how high he is pulling to isolate the rear delt.

    The DB row is a staple for rear delts.

  4. #4
    Aggression is offline Member
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    Acording to this website these are two different exercises:

    1) Dumbell rear delt row which they say MAINLY hits the rear delts:

    http://www.exrx.net/WeightExercises/...arDeltRow.html

    2) Dumbell Bent over row which they say MAINLY hits the back:

    http://www.exrx.net/WeightExercises/...ntOverRow.html

    My question is this, the only difference I see is a) Hand position (either hand facing his body or hand facing the back) b) In 2 he dosen't lift higher than his shoulder.

    Are these two the same?
    Last edited by Aggression; 09-01-2004 at 04:59 AM.

  5. #5
    TheChosenOne's Avatar
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    Changing the grip may involve more rear delt but you are still going to have to recruit some bicep and lat muscles to some pulling because it is still a rowing motion regardless of your hand grip.

  6. #6
    MrDezel is offline Banned
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    rear delts have always been one of my weak points. Mainly because I never really took the time to figure out how to hit them properly but I do know one exercise that my friend does that really brings them out real nice...

    He sets the cables at the bottom grabs left cable with right hand, right cable left hand, bends the waist a lil and instead of arching up like you would for lat raises he pulls it to teh rear a bit and somehow hits em **** good.

  7. #7
    Aggression is offline Member
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    When doing this exercise:

    http://www.exrx.net/WeightExercises/...arDeltRow.html

    Am I the only one who does this exercise, that REALLY feels this in the back part of my traps? I don't feel it in my rear delts.

    I was thinking instead of close grip upright rows to build the back part of my traps that I would do this exercise except with a small bar.
    Last edited by Aggression; 09-02-2004 at 11:36 PM.

  8. #8
    Tribex's Avatar
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    Quote Originally Posted by Aggression
    Acording to this website these are two different exercises:

    1) Dumbell rear delt row which they say MAINLY hits the rear delts:

    http://www.exrx.net/WeightExercises/...arDeltRow.html

    2) Dumbell Bent over row which they say MAINLY hits the back:

    http://www.exrx.net/WeightExercises/...ntOverRow.html

    My question is this, the only difference I see is a) Hand position (either hand facing his body or hand facing the back) b) In 2 he dosen't lift higher than his shoulder.

    Are these two the same?
    Huge difference between a rear delt row and a bent over dumbell row. They may look similar, but in a dumbell row, working mainly lats, the elbow is close to the body, just like a seated cable row. In a rear delt row, the elbow is out and in line with the chest, activating the rear deltoid as the primary lifter. The form is like being in a chest press position, just upside down.

  9. #9
    tyciol's Avatar
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    Quote Originally Posted by TheChosenOne View Post
    They will hit your rear delts as will many variations of the row. These exercises are designed to ideally hit the lats but yes they will definetly involve some rear delt as well.
    The moves he posted are designed to hit the rear delt, not the lats. The elbow abduction is done to diminish lat help. As is the external rotation done in a lot of bent laterals. Probably the only row that we could say is designed to target lats are the ones where you drag your elbow along the side.

    Quote Originally Posted by Aggression View Post
    Acording to this website these are two different exercises:

    1) Dumbell rear delt row which they say MAINLY hits the rear delts

    2) Dumbell Bent over row which they say MAINLY hits the back
    My question is this, the only difference I see is a) Hand position (either hand facing his body or hand facing the back) b) In 2 he dosen't lift higher than his shoulder. Are these two the same?
    They are different. It's not so much the hand position and where the palm is pointing, but rather where the elbow is traveling, that changes the shoulder muscle extensor emphasis.

    If you have a neutral hammer grip, when your elbow is at your side, the palm faces your stomach (inward). If you abduct the shoulder 90 degrees and maintain the same forearm rotation of neutral, the palm will be facing down/back. When you're standing up, it looks pronated, but it actually isn't. The palm is supine, but the forearm is neutral. If you fully pronate the hand with a 90 degree abducted arm, it actually will face towards the side, outward.

    Quote Originally Posted by Aggression View Post
    http://www.exrx.net/WeightExercises/...arDeltRow.html

    Am I the only one who does this exercise, that REALLY feels this in the back part of my traps? I don't feel it in my rear delts.
    It's also a trap movement, so this makes sense. Rear delt moves hit the traps/rhomboids to do more work compared to moves that use more lats, because the rear delts (and others like teres) attach to the scapula and the lats don't.

    Quote Originally Posted by Tribex View Post
    Huge difference between a rear delt row and a bent over dumbell row. They may look similar, but in a dumbell row, working mainly lats, the elbow is close to the body, just like a seated cable row. In a rear delt row, the elbow is out and in line with the chest, activating the rear deltoid as the primary lifter. The form is like being in a chest press position, just upside down.
    The rear delt row we're discussing is a form of bent-over dumbbell row. We should call the elbows-in kind a 'lat row' I guess. They're the kind Kroc does right?

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