T Nation

Does this Exercise Have a Name?

in part of an effort to target my rear delts (and upper back to some extent), i have been doing the following…

using a pair of dumbbells i first do a front raise with hammer grip. at the top i then slowly spread my arms out backwards forming a T with the rest of my torso, and then slowly bring the arms back together in front and lastly lower them back to starting position.

does this exercise have a name? never really seen anyone else do this, do you think it’s at all dangerous… providing it is done slowly and not just swinging the weights back and then forward again?

it’s harder than hell, and at 235 lbs i can only use 20-25 lb db’s to get 8-10 controlled reps.

why not just do front and side raises separately?

Man stik with the basics. This is actually used fo rehab.

Yea, its a good warm up of finisher exercise.

Ive seen video of Milo Sarcev (dont blast me) using this when he trains clients, he calls it the Iron Cross or something. I have never used it, I see chicks and old dumb weak bastard using it with 3lbs dbs. I just stick witht he basic rear delt exercises

Lets call it the Frederickson Wind Mill

With most of the action happening in front, I doubt it hits the rear delts.

[quote]Iron Dwarf wrote:
With most of the action happening in front, I doubt it hits the rear delts.[/quote]

I’d agree if its done standing up. As others suggested; do rear delts by themselves:Bent over raise / Face Pulls

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frederickson wind mill… i like it!

seriously, i regularly do face pulls (one of my favorites) and reverse flies. i was so front delt dominant from military presses, bench presses, front raises, etc. that i have really tried to balance out my rear delts the last year or so.

the more i thought about this exercise, it is basically just a light front raise (easy) with a standing reverse fly with arms locked (very, very challenging). it may be front delt dominant, but i definitely feel it in my rear delts and traps both during and after the exercise with weights as light as 20 lbs.

overkill? probably. but as long as it is safe (can’t think of why it wouldn’t be) it might be worth a try as a compliment to the face pull and reverse fly once in a while.

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[quote]AlteredState wrote:
frederickson wrote:
frederickson wind mill… i like it!

seriously, i regularly do face pulls (one of my favorites) and reverse flies. i was so front delt dominant from military presses, bench presses, front raises, etc. that i have really tried to balance out my rear delts the last year or so.

the more i thought about this exercise, it is basically just a light front raise (easy) with a standing reverse fly with arms locked (very, very challenging). it may be front delt dominant, but i definitely feel it in my rear delts and traps both during and after the exercise with weights as light as 20 lbs.

overkill? probably. but as long as it is safe (can’t think of why it wouldn’t be) it might be worth a try as a compliment to the face pull and reverse fly once in a while.

But look, where is the load whilst pulling the arms back? It’s on the lateral delts and traps, since gravity is pulling down, but you are moving your arms back.

Maybe you ‘feel it’ in your rear delts, but there is no significant load applied to them.

I don’t mean to denigrate your exercise choice. All I’m trying to do is get you to think about the biomechanics.[/quote]

thanks man, that explanation makes sense and i appreciate the input. that’s what i was looking for.

figured there was probably a reason i never see anyone do these and if it is primarily upper trap dominant, dl’s, shrugs, etc. hit them plenty and this would be pretty redundant.

as far as “feeling it”, maybe it’s just me, but it’s tough sometimes to distinguish when the upper trap vs. rear delts are doing the work. i definitely feel trap involvement in face pulls but i know they’re hitting the rear delts as well.

To hit the rear delts you cant be standing up unless you are pulling something towards/ out away from your body. To hit the rear delts with dumbells you really need to do bent rear flies.

i use that exercise in my rotator dominant shoulder day, it will break you down despite what anybody has to say!

its not ideal for anybody with rotator problems but a kick ass exercise no doubt