and on my shoulder day i do the high face pulls and seated bent over rear delt laterals. And yeah, as ED said, you have to start with the scapula protracted or the back muscles take over. I suggest googling the anatomy.
so i actually hit a bit of rear delts twice a week. With the basic same arm motion, you target the back of the shoulders by raising both arms in a reverse fly.
A palms-down grip works best, although you can also use a neutral grip, which will feel more like an exercise for the mid-back than it will rear delts. but i actually do them both for rear delts. Avoid arching your back during the upward phase by keeping your torso firmly pressed into the backrest. In most gyms, the machine chest fly doubles as the rear delt fly. well usually anything new will always feel better since you're not used to doing it regularly. Sure, you could go to a gym and use the reverse cable fly machine, but you can also do this move in the comfort of your own home with just a set of dumbbells. Use a lighter weight if you find it difficult to perform the exercise with proper form or use a heavier weight if you can do the exercise with little effort. This exercise is supreme, and is my personal favorite for rear delt movements. I suggest googling the anatomy. on my back day i actually do the reverse pec dec machine which is the reverse flyes. The dumbbell reverse fly works just as effectively as any machine (and it takes up a lot less space, too). Doing a dumbbell rear delt fly properly requires you to maintain good posture throughout the movement. Two exercises commonly used to train this area are the bent-over rear lateral raise and the reverse pec deck. You want to set up so that your hands are at or slightly above shoulder height. Reverse flys are for rear delts -a tiny, tiny muscle compared to the massive muscle group called “lats”.
In the raised position, the dumbbells should be aligned with, or slightly in front of your ears. Both are effective at isolating the rear deltoids, but appeal to different training focuses. You're probably double-dipping: If you choose to do rear-delt isolation exercises like bent-over lateral raises or reverse pec-deck flyes with you shoulder workout to ensure it covers all three delt heads, don't forget you'll get further rear-delt stimulation on your back days. The lying rear deltoid raise closely resembles the seated bent-over rear delt raise. This body position will eliminate any opportunity to cheat by rocking your body and any uncomfortable (and even dangerous) strain on the lower back.
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