Rear delt help, especialy my injured side

[Marsoc]

Rear delt muscle fibers run at an angle, IMO the most optimal exercise is rear delt cable flys positioning the cables at the top and coming down at an angle. This angle perfectly parallels the fibers. Additionally the resistance curve is inverted allowing for perfect paring of the strength curve. The cables also allow for constant resistance. Overall win win win. This is the only exercise I do to specifically targeting the rear delts. Here is video:

YouTube Link: https://www.youtube.com/watch?v=jAnkS4u8mN0

Thanks dude. I'm going to try it from up high. I always did bent over or face down on an incline ..I focus on using mg rear delt to lift. I'll have to research the mechanics of the rest dealt. Thanks

[hellomycognomen]

Thanks dude. I'm going to try it from up high. I always did bent over or face down on an incline ..I focus on using mg rear delt to lift. I'll have to research the mechanics of the rest dealt. Thanks

Bodybuilding mechanics and the physics of an exercise are paramount to optimizing muscle development. Some exercises are not worth even doing when analyzing their risk/reward.
When you are young its no big deal but as we age the wear and tear adds up bigtime.

Here is a great video from Doug Brignole a biomechanics expert. -Cheers

[ironbeck]

Don't mean to be short, I just don't feel like typing.

[Marsoc]

Bodybuilding mechanics and the physics of an exercise are paramount to optimizing muscle development. Some exercises are not worth even doing when analyzing their risk/reward.
When you are young its no big deal but as we age the wear and tear adds up bigtime.

Here is a great video from Doug Brignole a biomechanics expert. -Cheers

Didn't watch it all before I replied here. But the medicine ball thing nd how there's is no opposing resistance and holding it out in front works bicep mainly well I hold the bill against my body somewhat if I do them which I don't really. I have big obliques. But the opposing force is not the actual weight resistance it more or less the momentum of moving tht mass in one direction. And when u go to twist the other way the momentum of the ball still traveling in the opposite way is the resistance. This came to mind instantly or am I wrong..

Beyond that. As I watch more. He said to work the lower lats that U have to pull down so grab high and pull down to go with the fiber direction. That seems like to me a upper outer lat work out.
I,e wide grip pull ups or lat pull down. Unless is he saying if I keep my elbows tucked to my sides which i figurd activates lower lats like a cable row from in front of me keeping elbows to my sides . I should keep my elbows tucked to the side and pull from high as I would for upper outer lat pulldown etc. see I hate when I see or hear some shit not explained enough. He left it at that and didn't explain detail..buy the book i guess lol.

[hellomycognomen]

Didn't watch it all before I replied here. But the medicine ball thing nd how there's is no opposing resistance and holding it out in front works bicep mainly well I hold the bill against my body somewhat if I do them which I don't really. I have big obliques. But the opposing force is not the actual weight resistance it more or less the momentum of moving tht mass in one direction. And when u go to twist the other way the momentum of the ball still traveling in the opposite way is the resistance. This came to mind instantly or am I wrong..

Beyond that. As I watch more. He said to work the lower lats that U have to pull down so grab high and pull down to go with the fiber direction. That seems like to me a upper outer lat work out.
I,e wide grip pull ups or lat pull down. Unless is he saying if I keep my elbows tucked to my sides which i figurd activates lower lats like a cable row from in front of me keeping elbows to my sides . I should keep my elbows tucked to the side and pull from high as I would for upper outer lat pulldown etc. see I hate when I see or hear some shit not explained enough. He left it at that and didn't explain detail..buy the book i guess lol.

1. Momentum is an outside force. Work the muscle not the weight. The goal of every exercise is to eliminate momentum. In that example the transverse abs were the target muscle, yet by simple holding the ball they were not opposing resistance thus their activation was minimal.

2. Fibers are in essence straight lines running from origin to insertion. Muscles always pull parallel to the fibers. He was describing that in order to optimally engage the lats the movement need to follow the fiber angle ie from high to low. IMO the best would be handle attachment, neutral grip, bringing elbows as close to the body as possible. If you go too wide grip (using straight pull down bar) you will limit ROM.

3. He is talking about basic biomechanical laws, if you can understand the basic logic, you should be able to apply the concepts to any exercise.

4. No mate, Doug is a stand up guy. He has load of videos on YT and articles online discussing biomechanics. He has been working on the book for years, its still not available.

[Marsoc]

1. Momentum is an outside force. Work the muscle not the weight. The goal of every exercise is to eliminate momentum. In that example the transverse abs were the target muscle, yet by simple holding the ball they were not opposing resistance thus their activation was minimal.

2. Fibers are in essence straight lines running from origin to insertion. Muscles always pull parallel to the fibers. He was describing that in order to optimally engage the lats the movement need to follow the fiber angle ie from high to low. IMO the best would be handle attachment, neutral grip, bringing elbows as close to the body as possible. If you go too wide grip (using straight pull down bar) you will limit ROM.

3. He is talking about basic biomechanical laws, if you can understand the basic logic, you should be able to apply the concepts to any exercise.

4. No mate, Doug is a stand up guy. He has load of videos on YT and articles online discussing biomechanics. He has been working on the book for years, its still not available.

Yeah but he said best way for lower lat was from high down to low pull. I know to keep elbows to side for lower lat but I usually do close grip palms facing me chin ups and elbows tucked seated cable row. Mainly. If I had a gym pass I would be doing t bar rows with the bar end shoved in the corner etc. or various other elbows close to my side moves. Just got confused when he sad from high then down for lower lat. cuz that's what I do but with wide grip for upper outer lats. I.e the moves I do that I reach high and bring down such as palms facing away wide grip pull ups ir lat pulldowns.

[ironbeck]

Thanks dude. I'm going to try it from up high. I always did bent over or face down on an incline ..I focus on using mg rear delt to lift. I'll have to research the mechanics of the rest dealt. Thanks

I've had the surgery and done the rehab....1 year. I suggest u you tube, or google rehab exercises for the rear delt. you can isolate it with as little weight as 10lbs.
This injury is common amoung weight lifters because their are small muscles that never get trained by behind the neck press and later raises, so in turn actually cant compensate for.......just google it bro.