How To Do Rear Delt Flyes

[lylemcd]

https://www.youtube.com/watch?v=LHsIbsq5dlM

This is somene doing them exactly as I described them on FB a while back.

Shoulders protracted, palms facing down, NOT retracting the shoulders at the back.

Do them like this.

[lightng]

Originally Posted by lylemcd

https://www.youtube.com/watch?v=LHsIbsq5dlM

This is somene doing them exactly as I described them on FB a while back.

Shoulders protracted, palms facing down, NOT retracting the shoulders at the back.

Do them like this.

Hey Lyle, i've been doing rear delt flyes while holding the neutral grip bars of the same machine that people use for the chest flye version. Does this variant de-emphasize the rear delts and put emphasis on other muscles of the upper back?

I've been feeling more of a contraction in what seems to me like my rear delt (but i wouldn't been surprised if its another muscle group nearby)

[lylemcd]

I DETEST repeating myself

"palms facing down"

[lightng]

Originally Posted by lylemcd

I DETEST repeating myself

"palms facing down"

Something tells me you've already seen this publication by Brad, but he did a study which suggests that subjects who performed the machine movement with a neutral grip showed significantly greater rear deltoid EMG activity than palms down

http://www.ncbi.nlm.nih.gov/pubmed/23302754

[Birdoftruth]

on top of what lightning said. I have found not only with myself but also with clients, that retracted shoulders tended to help with improve the rotator cuff stability than protracted

[lylemcd]

We can debate the validity of EMG all day long. Let's not. Mecanically palms neutral rotates the real delt to a worse line of pull. I don't care that they are firing more per se. I care that they are in line with the line of resistance. EMG won't determine taht since it only looks at gross firing levels.

And we're not talking about RC stability. packed shoulders may improve that. But it also will decrease the amount of horizontal humeral ABduction.

[NOAMattD]

With machines, cables etc. where you can't always set yourself up EXACTLY in line with the resistance because the increments on the seat/pulley are too big, do you recommend having the angle of pull be a little high or a little low? or does it not matter?

[lylemcd]

Why can't you set up the line of pull appropriately?

[fundamentals]

Some gyms have the fly machine with the handles only going vertically and no handle that goes horizontally, that's why.

[lylemcd]

Originally Posted by fundamentals

Some gyms have the fly machine with the handles only going vertically and no handle that goes horizontally, that's why.

It's a shame that you have no capacity to adjust where your body is in space to change the line of pull then.