The same thing happens if one of your deltoid muscles is much weaker than the others. To train these muscles effectively, isolating them with certain exercises is a good idea. Next, grab the left cable with right hand and right cable with left hand. My gym only has dumbbells that go from 5kilos(11lbs) to 10kilos(22lbs). Again, when standing, you're also able to generate a bit of momentum through your knees and hips. If there's a lineup at your first choice of equipment, that doesn't mean you can't look at option B, or even options C and D. In fact, while ditching your favorite piece of equipment may seem devastating, it can actually be a blessing in disguise. Don't limit yourself to variations on this exercise, either. This motion can also be done one arm at a time. Adding in some targeted posterior deltoid work, like a cable rear delt fly, can help to keep your shoulder muscles balanced and lower injury risk at the joint. The first time I did them, I knew it was an exercise that was going to stay on my favorites list. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Unfortunately, poor posture is extremely common in our society nowadays. Single Arm Bent Over Rear Delt Fly x 12; Rest for 60 seconds and repeat x 2 . Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Ultimately, when you include all those types of equipment in your workouts, you work the muscle more completely, and you're less prone to hitting a plateau on any given exercise. The last exercise is called the rear delt cable pull. If your gym has an adjustable cable crossover, feel free to experiment a little bit with the height of the pulleys to see where it feels the best for you. I can easily do 12 reps on the 5kilos, but the 10kilo is too heavy. Structuring a complete rear delt routine using these lifts is very straightforward, and my suggestion is to just select two exercises and perform 3 sets of 8-10 reps for each, 1-2 times per week. Step 2: Stand upright with your feet shoulders width apart for your starting position. The standing cable reverse fly is a variation of the reverse fly and an exercise used to strengthen the rear deltoids.. © 2020 Bodybuilding.com. Here, you lie on a moderately inclined bench and perform the same motion as above. This is why many people at the gym are looking for cable crossover alternatives to beat the hassle. About Us. Your arms should start in a crossed position. 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! Big shoulders are a visual representation of a strength. Bring the dumbbells out to your sides in a wide arc as high as you can, maintaining a slight bend in your elbows. As far as rear-delt cable rowing, I used to get decent results doing them with a heavy resistance tube I have, for a couple sets of 20-25 reps, pulling with arms horizontal, at shoulder level. 3 sets x 10 reps (30-second rest in between sets) Wide-grip inverted row. Brace your feet to stabilize your body. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Quite often, as a result of high amounts of pressing exercises, it is the rear head of the deltoid that becomes weak among gym-trained individuals. Take a dumbbell in each hand and lie flat on a bench, keeping the weights over your shoulders as you position yourself comfortably. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Seek out new and interesting ways to perform all your staple movements so that you never get stuck waiting at the gym, never grow bored, and always keep growing! We go to great lengths to help users better understand Fitness, Workouts and Nutition; however, the content on this blog is not a substitute for guidance. Well-developed rear delts will aid in balance and stability for your bench press and they will help you to keep a strong bar position and posture during a squat. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Cable Crossovers 2 12 Incline Flys 2 12 Smith Machine Barbell Row 4 15, 12, 10, 10 Wide Grip Pulldown 3 15, 12, 10 Side Lateral Raises 3 15, 12, 10 Dumbbell Rear Delt Fly 3 15, 12, 10 Dumbbell Shrugs Also terrible rep range and bad focus on progression. This means the angle of pull on the rear delt changes, which hits the muscle somewhat differently than when using a dumbbell. Training in an empty gym is a wonderful occurrence. All rights reserved. 3 sets x AMRAP (As many reps as possible)/(45-second rest) Cable rope face pulls. Copyright text 2016 by My Blog. In principe kun je dit ook met twee armen bereiken door je armen elkaar te laten kruisen (dit is hoe sommigen cable crossovers interpreteren), maar hierbij ontstaat de onwenselijke situatie dat je de oefening niet volledig symmetrisch uitvoert. Here in this article, you will find some awesome cable exercises for shoulders which will specifically target each and every part of your delts, i.e., the front, lateral and rear delts. Those are some serious mass and strength-building exercises there. As you will discover in this article, training your rear delts is something that you need to take seriously. You can superset exercises at will, use whatever equipment you desire, and go on the training equivalent of an iron shopping spree! Learn how to substitute multiple variations of a given exercise when you can't get to the equipment you really want. Then return to the prev… Cable front raise (you can do this with both arms at the same time using two single-grip attachments or a straight bar attachment). First, you need to know a little bit more about your posterior deltoid muscles and why training them directly will benefit you. Usually, kyphosis can be attributed to tight muscles on the front of the body, caused by the hunched sitting positions, and relatively weak ones on the back of the body. The cable lateral raise should be a … Reverse cable crossover; One-arm bent-over cable lateral raise (unilateral) Replacement exercises using machines: Machine rear deltoid flys; Closing Thoughts. This exercise is difficult as you need to be able to support your entire body weight, unless you have a supported dip … In my opinion, every single exercise that you include in your training program must serve a specific purpose that aligns with your goals. You typically have to use less weight because you're unable to generate as much momentum through the lower body. One of the easiest answers to this imbalance is to do delt flyes either in the peck deck machine (most are adjustable machines that allow the delt fly) or in the cable crossover. Dumbbell flyes can be done with just a bench and some free weights. 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