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Rear Delt Work; What does it do?
Topic Started: Jun 10 2005, 01:57 PM (464 Views)
sqeezemasterflash
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Now you're boring us
I've seen alot of stuff on rear delt rows being important. Is this just a prehab thing to prevent shoulder injury, are will improving these have carryover to other lifts?
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Frozenkilt
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Online douche. GOLD! I need more Gold
Yes. Both, actually. It helps prevent imbalances in the shoulder which are normally caused by too much chest and front delt work. Plus, for overhead and bench work, a lot of upper back and rear delt work helps stabilize the whole shoulder girdle, which generally helps you support and press more weight.

- Sean
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MaxPower
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What is a rear delt row?



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sqeezemasterflash
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Now you're boring us
Sort of like a bent row, only you stay leaned forward and row to your upper pec instead of to your stomach.
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Jamie
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I also used to take a very wide stance on those when I did them. They're supposed to be good for stones.
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Caber McJock
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I agree
Wider grip rows pulled to the chest are killer for your mid back-low tarps too. I absolutely suck at them, but have added them (chest supported so my L-spine doesn't shit on me) in on a regular basis.
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Titan
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Quote:
 
a lot of upper back and rear delt work helps stabilize the whole shoulder girdle


True!! very important in preventing injuries. face pull is an awsome stabilizer
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mennonite muscle
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Listens to Kelly Clarkson!
What is a face pull???
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Caber McJock
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I agree
Use a rope or loop cable attachement on a high pulley, and row to your face. Good for upper back and rear delts, really good bench assistance exercise. Can also be done with bands effectively.
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mennonite muscle
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Listens to Kelly Clarkson!
Thanks Jeff.
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MaxPower
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I assume you're laying on a bench to do them.



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Jamie
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I'm finding that doing a lot of log work has really helped my shoulder stability. Much more so than using a bar. It might be the cleans.
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NickGiammarresi
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ive done a lot more rear delt work int he past 3 months or so than ive ever done it has carried over well in stone training ive found
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Caber McJock
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I agree
Quote:
 
I assume you're laying on a bench to do them.


Nope- if you mean face pulls- standing, like so:

Posted Image
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mennonite muscle
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I have been doing them kneeling on one knee and pulling with a rope attchement. I pull all the way back and hold it then slowly release. I figure they are for rehabe not power. This exercise feels awesome on the shoulders though.
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Matt Frost
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Fuckin' SLAYER!!
I know they're frowned on because of injury potential, but in my program, every other week I hit some behind-the-neck presses and jerks, and those really hit my rear delts. I also agree with Jamie that log (and axle) work really improved my overhead pressing faster than barbell-only work did.
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mennonite muscle
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I actually prefer the log pressing to any other. It is just more comfortable with my wrist and my bad shoulder. But I will keep up the rehabe so that the axle and Viking press will improve as well. B)
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timslogin

I like BTN presses, but that's only because they isolate my triceps. I have discovered that my body has an innate tendency to not use the triceps if it can. That's why BTN help my OH. The things you learn when there's a training partner watching you.
I saw one of the bench specialists using the cable crossover for rear delts, laying on a bench doing reverse flies. It looked really efficient. Gonna' give it a try after this weekend.
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Matt Frost
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Fuckin' SLAYER!!
You can do them standing too, you just grab the D-handle opposite your hand and reverse-flye that way, or just sit backwards on a pec-deck.
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mennonite muscle
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I used to do the bent over cable flyes with the no attchment. You just have the stopper ball on the outside of the fist. Felt ok but I always tend to strain something in my upper middle back and it takes weeks to go away. i stay away from it now but I know a lot of guys I have shown it too really like it.
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Incindium

I do the reverse pec deck for my rear delts. I love them cause they help keep my shoulders healthy and hit upper/mid back muscles that don't get alot of attention otherwise. Do them once a week after pressing and your shoulders will thank you.
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WildGorillaMan
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I groove on band pull-aparts for all my rear delt/scapular lovin'

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