Quote:
Originally Posted by liftintexas
to further develop thicker back/delts?
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Okay. 1st realize that your rear delts are working pretty hard to assist all rowing movements. If your shoulders are abducted (flaring your elbows away from your torso) during a row, your rear delts will be more directly involved. So, my first point is, your rear delts are probably getting plenty of work to the point that you might not need to stress over how much you target them during rear flyes.
And now for my second point: if you stabilize your scapulae, in other words prevent retraction & protraction of the shoulder girdle during the rear delt flye, you'll be able to isolate them better. And you should keep your shoulder joint internally rotated somewhat. Since people are more easily cued by thinking in terms of wrist or thumb position, if you stick your thumbs out at the beginning of the movement when your hands are close together, your thumbs should be pointing at each other. Biceps should be facing eachother too. This insures that the rear fibers are aligned properly against the resitance. Jeez this would be much better with a video, I hope I'm coming across.
Point 3: I don't even think it's all that important to stabilize the scapulae during the rear delt flye because your rear delts will fatigue long before your traps during the movement. It might help to initially stabilize the scaps in order to gain some degree of proprioception (mind/muscle/movement connection); in other words "feel" of the rear delts during the movement, but I think you ultimately should allow scapular movement during rear delt flyes.
Last but not least, hypertrophy of those muscles will be partially due to nutritional support, not just training, so keep that in mind.
rear delt fly
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