Seated Reverse Flies
Description
The seated rear delt fly is one of the better back toning exercises. It’s executed using the chest fly machine and is effective in strengthening the posterior deltoid (rear shoulder) and the muscles of the upper back region. Its action is similar to that of the bent over dumbbell reverse fly only the seated version allows the trainee to place his/her primary focus on the actual muscle contraction rather then the path of movement. Due to the reduced movement complexity, the seated version is an ideal option for those who are in the beginning phases of their exercise programs.
Video
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Execution
- Sit in a position that has you facing the padding on the chest fly machine. Adjust the handles and weight stack to your desired settings.
- Grasp the side handles using a grip that has your palms facing the ground.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back until your hands move just beyond your shoulders. Hold position briefly.
- Inhale and lower back down slowly stopping just shy of the starting position. Doing so will keep the stress on the posterior deltoid.
- Repeat until the desired number of repetitions are completed.
V Handle Rows
Description
All you need to perform this exercise is a barbell and a V-handle attachment.. Oh, and weights of course. The minimal equipment requirement makes T-bar rows great for home-based programs. It’s a compound movement so it’s great for both fat burning and adding lean muscle. The only downside to the exercise is that beginners may find it difficult to properly execute.
Video
Execution
- Place one end of an Olympic bar in a secure area to prevent side to side movement. Example: in a corner between the walls.
- Position the bar between your legs and place the V-shaped attachment around the bar. Slightly bend your knees, bend over at the hips and keep your back flat.
- Exhale, retract shoulder blades and pull hands in towards your stomach region until the weight gently touches the chest.
- Inhale and allow arms to move back into extension at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be done by using one arm at a time. For this variation, you’ll need to stand with both feet on either side of the bar.
Incline Dumbbell Rows
Description
This variation to the bent over row exercise provides support, thus, additional stability throughout the movement. The additional support will be helpful for both beginners who have difficulty maintaining proper body position and for those who suffer from lower back pain.
Video
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Execution
- Select appropriately weighted dumbbells and position yourself on the incline bench with your stomach in contact with the padding. The arms should be fully extended with the dumbbells hanging to the sides of the bench.
- Exhale, retract the shoulder blades, bend the arms and pull the dumbbells up towards the side of the body. Briefly hold the contracted position.
- Inhale, extend the arms and lower the weight back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Bent Over Cable Rows
Description
This standing cable row exercise is very similar to the bent over barbell row in the sense that a lot of the same techniques apply. The rope version makes a great finisher to your back routine after your heavy lifts have been completed.
Video
Execution
- Hook the rope attachment on the pulley and slide it towards the bottom of the crossover machine.
- While using a neutral hand grip to grasp the rope, bend over slightly at the knees and waist while maintaining spinal alignment.
- Exhale and initiate the movement by retracting the shoulder blades, then flex the arms and draw the hands towards your midsection. Briefly hold the contracted position.
- Inhale, extend arms and lower the rope back to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Standing further away from the pulley system will cause you to pull the rope across the body as well as upwards. This modified technique draws additional recruitment from the lats.