Wide Grip Pull Ups Rear Delts

Rear delt cable pull. When performing regular pull ups it s mainly your posterior deltoid the rear section that s working but other.

Machine Assisted Close Neutral Grip Pull Up Pull Ups Good Back Workouts Assisted Pull Ups

Heck there are even straps that you can throw.

Wide grip pull ups rear delts. The snatch grip rack pull also takes the legs out of the equation so you are able to overload your upper back even more. 3d delt exercise 3. When pressing above 30 degrees use the widest grip that doesn t weaken you.

In their many variations from wide grip to chin ups pull ups are some of the most basic yet highly effective and well rounded exercises out there. If you want three dimensional shoulders you can t forget the rear delts. Next set up how you would for a normal barbell row by slightly bending the knees and hinging at the hips until your back is almost parallel to the ground.

While plenty of coaches say to avoid them doing wide grip upright rows targets the middle deltoid without bothering your shoulders. Pull ups work on your lats biceps forearms traps pecs triceps abs rear delts basically every muscle in your body from the chest up. If you train from home and or don t have access to a cable machine with a rope you can also perform your face pulls using resistance bands.

This exercise looks a bit strange when performed but it s a powerful bodyweight workout that can really push the delts to their limits. I think a wide grip overhand tends to work the lats and rear delt more while close grip underhand tends to recruit more bicep. Level 1 0 points 4 years ago.

Pull up exercises for deltoids. It ll maximize posterior delt activation. Don t shun upright rows.

Skipping your sets of face pulls or rear delt raises can harm your bench press as well. Use a narrow or neutral grip on pull ups. The pull up while traditionally considered predominantly a back and biceps exercise works a number of other upper body muscles including your deltoids.

Grab a barbell with a wide grip such that your arms are about 45 degrees out from your sides when standing. 4 pull the weight back until your forearms are perpendicular to the floor squeeze your rear delts and upper back and then return back to the starting position. When you execute a pull up or chin up.

The posterior delts have to activate to keep your shoulders rotated backward. Wide grip inverted row 3 to 4 sets with 12 to 20 reps one of the best rear delt exercises that most people don t utilize is the wide grip row from an inverted position. Snatch grip rack pulls are one of the best exercises you can do for your rear delts and upper back because they allow you to lift heavier weights to overload the rear delts due to the hand placement and elevated pins.

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