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WSFSB Question

Hey I’m starting WSFSB in my college beginning weightlifting class.

I think I got a pretty good sense of it, except for this one list of exercises.

D. REAR DELT/UPPER BACK ? Perform 2-3 sets of 12-15 reps.
Choose one of the following exercises:
Seated rear delt machine
Seated dumbbell ?power cleans?
Bent-over cable flyes (single arm)
Standing face pulls
Rope pulls to throat
Bent-over dumbbell rear delt flyes
Cable ?scarecrows?(shown below)

I usually can find at least one exercise on the lists they have but on the RearDelt/Upper back I don’t know what these are.

I tried searching, maybe I’m not looking right, but I’m not really finding much.

If I understood this one post is it possible for me to do cable rows pulling it to my face? And that would work or not?

If anybody could show me where to see these excercises or describe them to me that would be great.

Thx.

[quote]Azuremonkey wrote:
Hey I’m starting WSFSB in my college beginning weightlifting class.

I think I got a pretty good sense of it, except for this one list of exercises.

D. REAR DELT/UPPER BACK ? Perform 2-3 sets of 12-15 reps.
Choose one of the following exercises:
Seated rear delt machine
Seated dumbbell ?power cleans?
Bent-over cable flyes (single arm)
Standing face pulls
Rope pulls to throat
Bent-over dumbbell rear delt flyes
Cable ?scarecrows?(shown below)

I usually can find at least one exercise on the lists they have but on the RearDelt/Upper back I don’t know what these are.

I tried searching, maybe I’m not looking right, but I’m not really finding much.

If I understood this one post is it possible for me to do cable rows pulling it to my face? And that would work or not?

If anybody could show me where to see these excercises or describe them to me that would be great.

Thx.
[/quote]

Bent over rear delt flyes. Grab a dumbbell in each hand, bend over so that your torso is parallel to the floor. Let the dumbbells hang. Keep your arms extended the whole way through, but not locked out (at least, that’s how i do them). To do the movement, just think of a pec fly in reverse. Contract and squeeze your rear delts at the top of the movement. that’s the easiest way I can think to explain it. Hopefully someone else will be a little more clear.

Hey, thx for the help. So for those would it be possible to lie face down on a bench and do those or no. Also, when bending over do I have to keep my back flat, like not arched over.

I tried asking my teacher about these exercises, and he said something to the affect of “oh is it one of those sites where they promise you the world?..well I’ve got this card you can use.”

Coming from the guy that does the pilates workout on the swissball with the girls, I didn’t really want to use his workout, and I wanted to stick to this.

So I was hoping I could just tell him I pretty much got it and don’t have to go through his “workout on a card.”

Well thx, and if anybody knows about the others that be great. I’m going in tomorrow morning for class.

Thx, cya.

Elitefts.com has descriptions and pictures of most of those exercises in their “Q & A” section.

Hey thx for that site, but I had a couple questions.

I found Seated Dumbbell Cleans will those be the same as the seated dumbbell “power” cleans?

I also found Seated Rear Delt Dumbbell Raise. Would this one work? Like is it the same as the seated rear delt machine, or the Bent-over dumbbell rear delt flyes.

I was also wondering when I do this program, if I’m doing front squats, lunges, and romanian deadlifts, are these exercises going to be hitting my calves? or should I add in some other calf work?

Thx again.

[quote]Azuremonkey wrote:
Hey thx for that site, but I had a couple questions.

I found Seated Dumbbell Cleans will those be the same as the seated dumbbell “power” cleans?

I also found Seated Rear Delt Dumbbell Raise. Would this one work? Like is it the same as the seated rear delt machine, or the Bent-over dumbbell rear delt flyes.

I was also wondering when I do this program, if I’m doing front squats, lunges, and romanian deadlifts, are these exercises going to be hitting my calves? or should I add in some other calf work?

Thx again.

[/quote]

seated rear dumbbell raises are the same as the standing rear delt flyes, but you’re sitting down. you bend forward just the same, and the dumbbells meet under your legs (make sure your feet are pretty far forward so that you can actually do this). as far as seated cleans go, i can’t say i’ve ever tried this, but why not just do them standing up? get the full benefit of it hitting your legs, too. and yes, i would do additional calf work, but that’s just me.

Thanks a lot. I think I’m going to try that seated rear dumbell raise on Thursday.

Also, do you have any calf recommendations. The gym I’m at has a lot of dumbells. Some benches, this pulley tower thing (I don’t know the name), a squat rack (I’m like one of the two people that use it in the whole gym when I’m there, sweet :smiley: ), and quite a bit of machines (one of which I think might be for calfs, but I’m not 100% sure how to use it).

But yeah do you got any favorite calf exercises that I could try.

(:)))))
Marge Simspson…hahaha