[bmxron1]

my gym doesnt have a reverse pecdeck but i was wondering can i use cables instead to hit the back of my shoulders?
i was thinking if i lower the cables to the same height as my arms when the are straight in front of me it should be the same pulling motion?

[mr_bhana]

Use the two top cables grap them with the opposite arm, and perform pull aparts/scarecrows. Very similar to the reverse peck deck

[bmxron1]

would i open my arms low or parallel to the floor?

[mr_bhana]

Pull Aparts for the rear delts

^Do something like this but with cables, grabbing the opposite cable so youll use the left cable for the right arm vice versa

[bmxron1]

cool thanks brutha

[Kaboom]

do bent over dumbell flyes

[bmxron1]

ive try the b/o flyes but i cant do it with much weight. i was also thinking about rear delt smith rows

[gearhead]

yeah, the rear delts are one of the hardest muscles to hit, and get neglected by most... like kaboom said....b/o d-bell fly, simple, effective, and damn hard... but worth it

[bmxron1]

since they r so weak and hard to hit should i do b/o flyes and another exercise for them or just stick to b/o flyes by themselves?

[gearhead]

Just on a personal note, these are the sets I do for rear delts, on my shoulder day.

b/o d-bell flys 4 x 8 (last two sets, drop 20% go till' max)
*cable pull/exts. 4 x 8 (last two sets, drop 20% go till' max)

*I lay face down on a slightly inclined bench perpendicular to the cable machine, grab the single hand attachment underneath the bench and basically complete a single arm fly just like standing, but you will have constant tension as opposed to d-bells, and a bench to lay on so you can really focus on killing the rear delt head. Also I ALWAYS do free wt. (iron) exercises first, then finish with machines.

At the time I realized my rear delts were lacking I did this at the end of my shoulder workout, and also don't be afraid to be humble and pick up the 10lb d-bells. Doing these correctly is more important that throwing heavy bells around IMO.

[bmxron1]

rad thanks gearhead!
im gonna add those into my routine.

[mr_bhana]

Good post gearhead i like the incline bench excercise

[Power12]

the reverse dumbell fly is the best movement for rear delts.

[chrispghmuscle]

I have the same exact issue at my gym.. no pec deck.. but I use the cable cross over's with the pivoting handles to set shoulder level and cris cross my arms and use about 25lbs.. I concentrate on using my upper rear delts to pull the cables back.. stretching forward, pulling them back..

I do them standing and bent over as well.. You just gotta watch using your tris to pull the cables back.. bend your arms at a 90 degree angle, keep them isolated and mentally think about using your rear delts to control the weight..

hope this helps

Chris

[bmxron1]

thanks guys, i actually found one at the gym. its not in the weight room. they have it with the older equipment by the treadmills and ellipticals haha but im stoked they have it cause i really feel the burn more using it than any other thing ive tried. ahhhhh rear delts are sore FINALLY haha