Straight bar pull downs - These are a sensational exercise to develop the scapular region. The muscles surrounding the scapula such as the teres major, teres minor, infraspinatus, supraspinatus, lower traps and rhomboids.
People can concentrate on width and thickness exercises such as lat pull downs, rows however these do not target the areas mentioned above to add detail and strength in those regions.
Anyone with scapula winging issues, rounding of the back with poor posture should look at doing these to strengthen the area and help add great detail.
I like using the wide bar so that I can change hand placement and change angles.
Make sure you use your back muscles to pull the weight down and control the eccentric motion back. You will feel some tricep activation however minimise it and get a good contraction and arch at the bottom of the movement.
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The rear deltoids are often overlooked, as many people train the deltoids with overhead presses and dumbbell lateral raises, but neglect to train the posterior part of the muscle
Here's a great exercise for your rear Delts
the \"Rear Delt Bent-over raise\" The proper technique to proform it
1⃣Holding a dumbbell in each hand, bend over at the waist so you are nearly parallel to the floor. Keep your knees slightly bent, as this puts you in a stronger, more stable position and reduces strain on the lower back ️
2⃣Keep your back flat (do not round over) and keep the muscles of your core tight (braced)
3⃣Raise the dumbbells directly out to the sides of your body, until your arms are parallel to the floor. Your palms should be facing down toward the floor. Lower the weights back down under control. Repeat for the desired number of reps
4⃣Standard form is to keep your elbows slightly bent throughout the exercise. However, this exercise can be done with arms almost straight when the weights are lighter (strict form), or with more elbow bend when the weights are heavier (loose form)
You can do this exercise using cables too -
let me know down below⬇️ what's your favorite Delts exercise
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Finaaaaally some days off! Got back on my grind already off to a busy fire season in California. As much as I want to rest I got to remember I’m in charge of keeping my body healthy and ready for the next challenge that is thrown at me and must be ready to perform 👊🏼. Thinking of putting any shows on hold till the weather calms down I see a lot busier days coming my way but gotta still get my grind on 💪🏼💪🏼 go get yours everybody and have a safe weekend 🙌🏻
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