Step 2: With slightly bent knees bend over at the waist so that your chest is parallel with the floor. “It works your back, rear shoulders, improves your posture, and boosts your bench press,” he says. Next, we’re going to use the rear delt dumbbell row. How to do Barbell Rear Delt Row: Step 1: Pick up the the barbell with your palms facing you and hold it a little wider then shoulder width apart. The barbell military press and seated dumbbell press are more popular variations, but the standing dumbbell press with dumbbells is actually the most effective. Bent Over Wide Grip Barbell Row x 10; Seated Dumbbell Rear Delt Fly x 10; Rear Delt Cable Crossover x 10; Rear Delt Reverse Barbell Raise x until failure; Rest for 90 seconds and repeat x 3! Keep torso bent over approximately horizontal. Also, in the bottom position of this variation, the rear delt isn't resting because there's still tension on it so long as the plates aren't touching down on the stack. Elbow should be raised dire ctly lateral to shoulder. The rear delts are critical to building a bigger and muscular back, but more importantly are key to maintaining shoulder health and balance for those who press often.
How to Do the Chest-Supported Dumbbell Row.

Using weights that are too heavy, or not hinging forward far enough at the hips can cause other muscles, such as the upper trap, to kick in. Another compound exercise that I find hits rear delts pretty hard are parallel grip pullups. The bench press is just as effective at stimulating the anterior deltoid as it is the pecs. Step 4: Lower the weight back down. 7.
See side view of Dumbbell Rear Delt Row. That constant tension can stimulate more growth. When done correctly, the dumbbell rear delt fly not only targets the posterior deltoid muscle, but also the middle and lower trap, rhomboids, infraspinatus and teres minor. WORKING CIRCUIT. This means the angle of pull on the rear delt changes, which hits the muscle somewhat differently than when using a dumbbell. Positioning torso at 45° is not sufficient angle to target rear deltoids. This exercise will shift more of the focus onto the rear delts. HOW TO DO IT: Lie chest-down on an adjustable bench set at a comfortable angle (between 30 and 45 degrees). Step 3: Pull the weight up to your chest and pinch your delts at the top. The chest-supported dumbbell row. Shoulders are sensitive! Rear delt dumbbell rows will also activate back musculature and the lats as well. That exercise is a rear delt dumbbell row, which is very similar to a basic one-arm dumbbell row for the lats except with a couple of important modifications… 1) Setup a flat bench and place one knee up on the bench with the other foot planted firmly on the ground. Bench for the delts. Single Arm Bent Over Rear Delt Fly x 12; Rest for 60 seconds and repeat x 2 . The Dumbbell Rear Delt Swing is an excellent choice for nearly every lifter. Use shoulder-specific bench … Dumbbell Incline Row. Usually the rear delt row is performed with elbow out and upper arm perpendicular to the body, whereas with a BB row or DB row, the arm is kept close to the body with elbow pointing behind you. Much lighter resistance is required as Dumbbell Bent-over Row. WHY IT WORKS: When your chest supported on an incline bench, the dumbbell row more intensely emphasizes your shoulders, benefiting your posture and your hard-to-target rear deltoid muscles.

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