![]() ![]() In addition to getting more ROM, though, you’ll also be avoiding the hip extensor/lower back fatigue that comes with doing bent over rear delt flies. To give a comparison – it’s the same reason why DB chest flies are probably worse than cable crossovers. Instead of stopping when your humerus is in front of you (like in a rear delt DB fly or Barbell Face Pull), you can go all the way and cross over. The point of the exercise? You’re literally maxing out the ROM for your rear delts. At the end of the concentric, it should look like you’re doing a T-pose. The eccentric should look like you’re hugging yourself. Then, horizontally abduct your arms until your arms are by your sides. Then, step over to the right cable and grab the right cable with your left arm. The simplest way of describing it is probably that it’s the opposite of a full ROM cable crossover for the chest. Cable Rear Delt FlyĪs far as rear delt isolation exercises go, I think this is the single best exercise I can think of. The only real downside is that you don’t get a great stretch for your rear delts. Moreover, because you’re lying down, it becomes much harder to cheat the lift. The cambered bar allows you to get a full squeeze instead of being limited by the bar/dumbbells hitting your shoulders or the bench. Because you’re lying down, the systemic fatigue/axial loading is greatly reduced compared to other free weight face pull exercises. The seal cambered bar face pull is one of the better rear delt exercises out there. If you have access to both a cambered bar and a seal row bench, you’re lucky. Check it out! Rear Delts Seal Cambered Bar Face Pull The Side/Rear Delt Specialisation Template is out now and is 33% off for the next week! No discount code required. Cables work really well for the side/rear delts because they allow for a greater stretch. You should probably avoid partial ROM delt training if your goal is muscle growth. ![]() For side/rear delts, this includes seal cambered bar face pulls, cable rear delt flies, unilateral cable face pulls, cable upright rows and cable face pulls. Stick to stable exercises with lots of ROM, that are limited by the target muscle group and that you can load properly.
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