Let's break it down. To do a lateral raise, stand straight and tall, holding a weight in each hand with hands alongside your thighs. On shoulder day, it's military presses, dumbbell presses, and isolation work like lateral raises. Carly Schuna has been freelance writing and editing for more than a decade. Sweeney, S. (2014) Electromyographic analysis of the deltoid muscle during various shoulder exercises (doctoral dissertation, University of Wisconsin, La Crosse). Call Us Today or Click Here to Schedule a Free Session.

But the big downside is they overload the shortened range, and have pretty much zero load in the lengthened range.

Hold the weights up for a second, then control both while you lower your arms back to your sides.

The anterior and medial deltoids receive all the love from presses and lateral raises, however the ‘out of side, out of mind’ mentality seems to come into play when it comes to the rear (posterior) deltoids! The resistance meets its peak when the humerus is parallel with the ground. In fact, many do.

Both the reverse fly and the lateral raise target the deltoids through a rotator-cuff friendly motion.

[1] The arms have the same orientation relative to the ground as in the "shoulder fly" which is done to target the lateral deltoid. The range of motion for this is very limited, most people can't even hyperextend 45 degrees.

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The reverse fly requires a bench or something to lean over to support your upper body. All rights reserved. That’s why I say, both can be great or both can be terrible.

An unpublished EMG analysis from 2014 found that rear-delt activation was considerably less on the overhead dumbbell press than it is on the incline dumbbell row. 70% Upvoted. It requires less work by the lower back and legs to stabilize.

The anterior and medial deltoids receive all the love from presses and lateral raises, however the ‘out of side, out of mind’ mentality seems to come into play when it comes to the rear (posterior) deltoids!

The motion begins with the weight at or near the floor. The movement is primarily limited to the two shoulder joints: the glenohumeral joint and the scapulothoracic joint. Back training is pulls; shoulder training is mostly pushes. https://en.wikipedia.org/w/index.php?title=Rear_delt_raise&oldid=978073413, Creative Commons Attribution-ShareAlike License, This page was last edited on 12 September 2020, at 18:57. Start with a weight in each hand, with your arms hanging at your sides. Make sure to work your rear delt muscles and not your back, when lifting the weights. report.

your lower back becomes rounded because of tight hamstrings, bend your knees

For example, on upper-body Day 1, do reverse flyes; on upper-body Day 2, do lateral raises. Call today 614.488.0004 to This topic has 3 replies, 3 voices, and was last updated 7 months, 1 week ago by Joe. It is mostly a joint isolation movement of the shoulder.

The barbell rear delt row is performed by bending more at your waist than the traditional version so that your torso is parallel to the floor and the elbows flare out to the side.

As implied by the name, it targets your rear deltoids and helps strengthen your shoulders. It may seem like splitting hairs, but there's more to take into consideration than you might imagine.

You should end up in a "T" position, with the weights at shoulder height or slightly below.

Each exercise engages similar muscles, but their different motions may better suit your specific strength training goals. You can perform the lateral raise while seated in a flat-backed workout chair or while standing. About K. … To keep the focus on the rear deltoid when lifting, it is imperative to keep the elbows away from the body and avoid torso movement, This ensures ideal isolation. Both reverse flies and lateral raises target back and shoulder muscles, focus on alignment and can help improve posture. Standing Bent-Over With Dumbbells. 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. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Pause briefly and lower the weights with control back to start. 5777 N Meeker Ave, Boise, ID 83713-1520 USA.

You could train back with shoulders: Yes, one potential solution to this dilemma is to hit both muscle groups in the same workout.

Movements for the posterior deltoid done in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations. While leverage is most difficult with fully extended elbows, a slight bend is useful as it allows the lifter to maintain awareness of this.

She enjoys putting a creative spin on articles and making them as accessible as possible. Karl Hansen. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Cable Rear Delt Fly. Use dumbbells, free weight plates or kettlebells for the exercise.

– different torque around the shoulder joint That means your rear delts are effectively being trained twice over the course of your split. Due to the lateral rotation, the elbows point inferior towards the lifter's hips throughout the movement, as opposed to pointing outward/upward as they do in transverse extension. Maybe you even do some deadlifts in there. 14 comments. – different profiles.

This movement is commonly done using dumbbells to add resistance to the weight of the arms. I enjoy doing them all, just trying to see if it’s worth just doing rear rows only for rear delts for a bit to see any difference.

The last thing I’ll add is at the end of the day the only thing that matters is what is healthfully producing results? The difference is that the angle of the torso changes, and the change in the shoulder's rotation and angle of movement relative to the body means the lateral head is a synergist rather than the prime mover. Hold the bar in a wider-than-shoulder-width, overhand grip with the weights ranging from 70-100 lbs. It allows you to use a little body English through the knees and hips to keep the weight moving. While the shoulder press and certain variations of other overhead presses engage the shoulder muscles, the deltoids are tough to engage under load through a more natural rotational movement. Your email address will not be published. Both exercises have similar form and engage mostly the same muscles in the same way. A compound variation is a behind the back row.

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hide. The lat is no longer an extensor at this point, so it is primarily the posterior deltoid and long head of the triceps that perform hyperextension. This basic free-weight movement is done standing while you're bent over at the hips with your knees slightly bent and lower back arched. When I do them with dumbells it feels fine but I'm pretty sure I'm missing the rear delt. View Profile View Forum Posts Registered User Join Date: Nov 2007 … He stresses that you will never get as shortened using pec dec and that you should avoid movements perpendicular to the torso.

The little muscles you're led to believe you don't train enough might already be getting hit twice in your split. The form works most efficiently when the fly is performed against gravity, lying on a flat or inclined workout bench. But before you make your decision, here are some further points to consider. Each exercise engages similar muscles, but their different motions may better suit your specific strength training goals.

How to Do an Incline Dumbbell Bench Press Without a Bench, Weight Training With Dumbbells & Exercises for the Back. Beyond that, both exercises work the lateral deltoids along with the same network of secondary muscles.

A lot of people think you need to keep the shoulder cranked into internal rotation during reverse flys to hit the rear delt but that's a mistake.



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