Alternatives to reverse flys – what I’ve considered Fortunately, there are far better options. If you have ever done the bent over rear delt dumbbell raise, you will also know that is a pretty uncomfortable, unnatural movement. Yet this is where the posterior delts are strongest and where early phase loading would be most beneficial. That means that there is very little resistance in the first half of the exercise. This is also an example of a late phase loaded exercise. In fact, there is more load on the erector spinae than on the actual rear delts! The bent over position of the exercise places a lot of load on the erector spinae muscles of the lower back. There are other problems with the rear deltoid dumbbell raise. Yet, the rear delt raise is an example of an up-and-out exercise, so it is not stimulating the natural movement of the muscle fibers – something that is critical for optimal muscle activation. As we have already identified, the ideal rear delt movement is down and back. The bent over rear deltoid dumbbell raise is not an ideal rear delt exercise. These lines represent the planes through which the resistance that you are using should travel. To do this, by imagining lines being drawn from the muscles insertion point to its origin. It also assists in the external rotation of the humerus.įrom this anatomical information, we can work out the ideal exercise movement to develop the rear delts. The main function of the rear deltoid is to pull the upper arm back and down. The fibers of the muscle run diagonally from origin to insertion. This muscle originates on the upper ridge of the scapula and inserts on the deltoid tuberosity of the humerus (upper arm). Our focus here is on the posterior deltoid head (back shoulder). It means that you need to do different exercises to maximally work each of the three deltoid heads. This is different to muscles like the triceps, biceps or hamstrings. The deltoids are a rather unique muscle group in that each of the three ‘heads’ have different origin and insertion points.
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It’s in the name of the exercise, folks: the muscles of the chest consist of the pectoralis major and the pectoralis minor, and they’re the targets of the cable chest fly. Bands will help you build better strength and muscle power, as well as place greater emphasis on certain areas of the muscles.
Instead, use bands in place of some of your cable exercises from time to time. How do you fly a cable chest without cables?Ĭan I use resistance bands instead of cables? How do you replace a cable fly on a chest? 24 How do I target my lower chest? What can I do instead of cable flys?
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