Of course I was talking relatively light, and, Really? your rear delts can pull 50lb held straight?
or does it become a compound move with the mid traps doing most of the work, due to lack of isolation?[/quote]
I like that dead stop variation… But I use a block because I can’t get all the way down like he does without rounding my lower back…
And don’t be a pussy with the exercise. What good will 20 lb rear laterals do you? No one expects you to start using the 50’s or more right away, but progression is the name of the game…
Another great exercise where you can safely go heavy (much moreso than on the DB rear raises) are face pulls done in the lat-pulldown station, leaning back.
Mike Wolfe loves those… He does them with a wide neutral grip on a special bar, but a regular straight bar will do the trick as well… Pull towards your neck or so.
And finally there’s always the reverse pec deck, where you get about as much rear delt isolation as you can… Seriously, rear delts and upper back work together, the only way to shift emphasis more to the rear delts that I can think of is to keep your shoulder blades constantly pinched together during the exercise… But that’s awkward and you’re missing out on one of the main benefits of rear delt training then…
I’d rather make the retraction part of each rep, as in, start out in neutral and then retract until they are fully together at the “top” of the rep, then reverse that on the negative.
Edit: Hope the vid shows up this time.
And you already mentioned the shoulder blades part, my bad. Hadn’t read your other post before responding.
I am going to try that lat pulldown face pull thing. Thanks, C_C.[/quote]
And when doing them it makes sense to put a foot up on the knee pads. You should be able to get up to around a weight that will pull you off balance pretty soon after doing these. Using your foot for stability will allow you to progress.
And to the guy asking “why do them if you do rows”. Why do bicep curls if you chinups? Why do Triceps extensions if you bench press? Multiple muscle groups are involved to some degree in almost every lift worth doing. People do facepulls and rear delt flys to add extra volume to a particular area of their body in an effort to build a balanced physique.