Super Set #4: Rear Delts

Let’s Work Those Delts!

Feeling the Blues?  Not if you have your super sets ready! This 4th installment of my super set segment pairs 2 back exercises together, using the rear delts, or reverse flys.

Remember, anytime you are pulling you are initiating from the back.

For my 1st exercise I use the *TRX. Notice I use a T-Foot pattern, one foot is slightly in front of the other. This helps take some of the work off my upper body and insures that I get quality movement without strain in my neck.

I refer to this exercise as “opening the drapes”. You start with them closed and then pull them open.

I try to slow my descent on the last few and really emphasize the deceleration.

To make this exercise more challenging move your feet closer to the attachment, the vector angle is then deeper.

 For my 2nd exercise, I continue to use the reverse fly movement, but this time I stand on a Bosu. You can also do this without a Bosu if balance is an issue.

Starting in a hinged position, I open the drapes again but I’m facing down instead of up.

My shoulders are away from my ears, so my trunk is really stabilizing me.

My first movement is with both arms and then I do a single option. Single arm movement is great to work that trunk by trying to maintain that you don’t shift to the side with the weight.

To make this exercise more challenging, rather than using heavier weights (possibly leading to neck strain) hold the T formation for a longer time and slow the downward movement.

You can complete 2-4 rounds of these two exercises, with some agility taps thrown in for a good time, and a bit of cardio.

As always both of these movements should be pain free.

**This blog post contains affiliate links from TRX Training. If you use them, I might be rewarded credit or a commission of the sale. Please note that I only recommend tools that I personally use and love and I always have my readers’ best interest at heart.