my favorite exercice : cable reverse for back delt
This order is deliberate, as most people’s rear-delt development lags behind, while the front delts are the strongest of the three because of the additional work they get during presses on chest day.
>> Perform these as a circuit, moving from exercise to exercise with no rest.
>> These are built on a reverse-pyramid system where, after one warm-up set, you start with your heaviest weight and drop the poundage 10%-20% or so each subsequent set.
mission n°2 pour les epaules...
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STANDING CABLE REVERSE FLYE
START: Stand in the centre of a cable crossover apparatus. Start with hands crossed in front of you at shoulder height with the left high cable in your right hand, the right in your left hand.
MOVE: Using your rear delts, pull your elbows out and back as far as possible, then return to the start.
STANDING BEHIND-THE-BACK CABLE RAISE
START: Having the cable go behind your back instead of to the front helps eliminate cheating. Take a step forward so the cable runs behind you without hitting your body.
MOVE: Keeping your torso erect and arm straight, lift the handle out in an arc until your hand is level with your delt. Lower back to the start.
STANDING ROPE CABLE RAISE
START: Stand with the low pulley just behind you, the cable running through your legs. Hold the rope with a neutral (palms facing each other) grip.
MOVE: In a smooth motion, lift the rope straight out in front of you, keeping your arms straight throughout.
STANDING ONE-ARM CABLE RAISE (D-handle)
Use this one-hand variation of the rope cable raise if you have one delt that’s a lot stronger than the other — this way, that stronger side can’t compensate for the weaker one by pulling more of the load.
started it !!