reckonerRear delts
Fourteen movements Reckoner can prescribe for the rear delts, across barbell, dumbbells, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.
Every one of them has a full page.
Band shoulder external rotation
Elbow at your side, turn the hand out.
Bodyweight
Horizontal pullBarbell row
Flat back, pull the bar to the belt.
Barbell
Shoulder isolationCable Y raise
Raise the arms up and out in a Y.
Machines and cables
Horizontal pullChest-supported T-bar row
Chest on the pad, pull the elbows back.
Machines and cables
Horizontal pullChest-supported dumbbell row
Chest stays down, pull the elbows back.
Dumbbells
Shoulder isolationFace pull
Pull to the eyes, spread the rope wide.
Machines and cables
Shoulder isolationIncline reverse fly
Soft elbows, squeeze the blades.
Dumbbells
Shoulder isolationMachine rear delt fly
Chest on the pad, sweep the arms back wide.
Machines and cables
Horizontal pullPendlay row
Flat back, row from the floor every rep.
Barbell
Shoulder isolationProne Y raise
Thumbs up, lift into a Y off the floor.
Bodyweight
Horizontal pullProne floor row
Lift the chest, squeeze the blades.
Bodyweight
Shoulder isolationReverse cable crossover
Sweep the arms wide, thumbs pointing up.
Machines and cables
Shoulder isolationSeated reverse dumbbell fly
Chest to thighs, squeeze the blades.
Dumbbells
Horizontal pullT-bar row
Flat back, pull to the chest.
Barbell