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Old 07-04-2009, 10:34 AM   #4 (permalink)
blooey
Senior Member
 
Join Date: Dec 2008
Location: Boston, MA
Posts: 145
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Neat, your stats are almost exactly the same as mine except you're one inch taller (damn), and I'm one year older (again, damn). We've even been training for the same amount of time if you allow for my extra year...

First, I don't know if the rear delts will ever appear as large as the front delts even if both have grown to the same extent. If you look at pictures of pro bodybuilders, the rear delts never appear quite as "bulbous." Since this is the way the muscles are shaped, there's little you can do about it.

If you're dedicated to doing your rows properly, I see no reason why your rear delts shouldn't be as strong or big as your front delts. Part of it may be your exercise selection. Any of the horizontal pulling motions (less so vertical) will help. The big pulling compounds lits also help, like deadlifts and cleans. Also, as the two posters above have noted, it's not sufficient just to do some back work and hope that your back catches up. You have to take a look at the amount of front/back work you're doing and, in your case, maybe do an extra amount of back work to compensate for previous weaknesses.

And what are isometric seated rows? Do you just grab the handle and hold it there without moving? Do you mean seated cable rows?
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