rear delt raise vs reverse fly
It just depends on how well you use the tool and when. hide. Both reverse flies and lateral raises target back and shoulder muscles, focus on alignment and can help improve posture. Personal Level Fitness Required fields are marked *. Get access to the latest health and fitness insights, tools and special offers to keep your career moving.
Standing Bent-Over With Dumbbells. The notable difference in muscle targets is the deltoid.
Cable Rear Delt Fly.
The lateral raise is a logistically simpler exercise that you can do with only two free weights. The palms should be facing inward, moving to face towards the ground as the arms raise. Some upper back and shoulder muscles, including the trapezius and supraspinatus, also activate to complete the move, but they're not the main drivers. When training shoulders most guys neglect their rear deltoids! Bent Over Reverse Flye; Page 1 of 2 1 2 Last. Would face pulls be a good substitute? It doesn't matter if I do them with a cable or the cybex machine, they just never feel right. 70% Upvoted.
I have a really difficult time with the reverse fly motion. So it doesn’t align well with my principles for exercise selection. The rear delt raise, also known as the rear deltoid raise, or rear shoulder raise is an exercise in weight training. Bodyweight/supine rows (or "australian pullups") can also be done with a wide overhand grip to target the rear delts. The forearm should have a neutral grip, the back of the hand should be superior and the palm should be inferior. This basic free-weight movement is done standing while you're bent over at the hips with your knees slightly bent and lower back arched. The one size fits all concept just doesn’t apply. To emphasize the contraction in a stretched position using a weight, the arms must be worked unilaterally. So, if you want to hit your rear delts hard, consider separating your back and shoulder workouts by at least 48 hours. Muscles that retract the scapulae include the rhomboid muscle and the trapezius muscle. using your biceps to lift the barbell towards your chest. These muscles on the backÂ of your shoulders are highly engaged in multijoint back exercises where you bring your elbows back behind the plane of your bodyâin other words, rowing motions and that end-of-shoulder-day classic, the rear-delt fly. Back training is pulls; shoulder training is mostly pushes. For example, on upper-body Day 1, do reverse flyes; on upper-body Day 2, do lateral raises.
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The resistance meets its peak when the humerus is parallel with the ground. The last thing I’ll add is at the end of the day the only thing that matters is what is healthfully producing results? Rear-delt isolation work still belongs at the end: If you train rear delts with back, add single-joint rear-delt moves after you're done all your multijoint back exercises, just like you would on shoulder day. That means your rear delts are effectively being trained twice over the course of your split.
This isn't necessarily a bad thing!
The little muscles you're led to believe you don't train enough might already be getting hit twice in your split. A compound variation is the bent over row done with a wide overhand grip that allows the elbows out, as opposed to the elbows-in lat-targeting variation. You can use free weights, light kettlebells or resistance bands for either exercise. A lateral raise primarily works the lateral deltoids, or sides of the shoulders. All goals are different. So yes, some people will be better able to fully shorten the delt there. Hold weights at knee or shin level, with palms facing each other. It may seem like splitting hairs, but there's more to take into consideration than you might imagine. © 2020 (101Exercise.com). Overloading the mid/lengthened range specifically where you can produce the most force. You could train back with shoulders: Yes, one potential solution to this dilemma is to hit both muscle groups in the same workout. Viewing 4 posts - 1 through 4 (of 4 total) Author. – a fixed application verses a more free application
All rights reserved. If you do, start your training session with the larger muscle groupâin this case, the back. Thanks Y'all.
If the lifter does not lock the elbow, the lateral rotators (posterior deltoid, infraspinatus, teres minor) are also involved in preventing internal (medial) rotation. The shoulder joints are prone to injury, and too many similar exercises increase the risk of over-training the deltoids. The reverse fly engages the posterior portion of the shoulder muscles, while the lateral raise engages the anterior portion. Karl Hansen. View Profile View Forum Posts Registered User Join Date: Nov 2007 … You're probably double-dipping: If you choose to do rear-delt isolation exercises like bent-over lateral raises or reverse pec-deck flyes with you shoulder workout to ensure it covers all three delt heads, don't forget you'll get further rear-delt stimulation on your back days. The combo of multijoint rows and the rear-delt isolation moves will tax them quite effectively. Reverse Fly. You must be logged in to reply to this topic.  The arms have the same orientation relative to the ground as in the "shoulder fly" which is done to target the lateral deltoid.
In fact, many do.
The difference is that the angle of the torso changes, and the change in the shoulder's rotation and angle of movement relative to the body means the lateral head is a synergist rather than the prime mover. You should end up in a "T" position, with the weights at shoulder height or slightly below. To do a lateral raise, stand straight and tall, holding a weight in each hand with hands alongside your thighs. In contrast, a reverse fly primarily works the back of the shoulders (the posterior deltoids) and muscles in the upper back, including the trapezius and rhomboids. You can perform the lateral raise while seated in a flat-backed workout chair or while standing. The reverse fly works the lateral and posterior portions of the deltoids, along with the trapezius muscles, the latissimus dorsi and the triceps. Posts. This thread is archived. All rights reserved. This row, when performed with a barbell, has also been called a rear delt raise. This movement is commonly done using dumbbells to add resistance to the weight of the arms. Avoid Additionally, because of the posture required to perform the reverse fly, it engages leg muscles, including the quads, hamstrings, glutes and adductors, none of which are required to work in the same way for the lateral raise. Jump to page: Results 1 to 30 of 32 Thread: Bent Over Lateral Raise vs. Hold the bar in a wider-than-shoulder-width, overhand grip with the weights ranging from 70-100 lbs. The above variation is most difficult when the muscle is maximally contracted, and allows both arms to be worked out at once. The lateral raise is a logistically simpler exercise that … But should rear delts be trained on shoulder day or back day? Both require working against gravity, but in slightly different ways. This is also a static-active stretch for the anterior deltoid and biceps. On the former, you focus on a variety of rows and pull-downs that engage a wide variety of real estate on your backside, including the lats, middle and lower traps, and rhomboids. Simple enough, right? While leverage is most difficult with fully extended elbows, a slight bend is useful as it allows the lifter to maintain awareness of this. The combo of multijoint rows and the rear-delt isolation moves will tax them quite effectively. The posterior fibers are usually undertrained for many and do not require heavy weights at first. The more the elbow is bent, the more leverage gravity has pull the hand down and turn into a transverse extension angle.
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