Posterior Delts Using Rope with High Long Rows
To help round out my shoulder workout I do these simple but very technical movements. After I have done my anterior delts and before I do my lateral shoulder lifts I focus on the Posterior delts using a rope and doing high Long Row Pulls. See the video above as an example.
It’s very important to include the posterior delts as part of our shoulder routine. This exercise places particular stress on the rear delts to cause them to grow. On stage it is imperative that when you show your back to the judges and the crowd that our shoulders cap off the perception of our back width as they reside just above the lats. I implore you to not leave this muscle group out of your shoulder routine. Rather, I place tremendous importance and effort in making these muscles huge. Also, as I lean out as I near contest time, these muscles stand out prominently.
Please note that as you lean forward in the exercise you must open up your lats fully. Then, when you pull back on the rope you don’t lean back but rather push your chest out and up and complete the pulling motion by moving your elbows as far back as possible to contract the rear delts. Repeat this exercise at least 7 times with 12 reps per set. When complete, move to your next shoulder exercise.
In conclusion. It is absolutely necessary to include rear delt work. The movement in the video above is only one of several exercises that can affect major improvement to the rear delts. I will be placing more videos aimed at other muscle groups on this site in the near future. Please tune in.
Until next time I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 