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.