rear delt builder with the dumbbells swept out and back from a hinge
a dumbbell has no moment arm at the bottom, so the rear delt gets nothing
where it is longest and everything at the top where it is shortest
you hold the hinge yourself, so your erectors and hamstrings are in the set:
the pec deck and cable versions take that away
Execution
Hinge forward at the hips until your torso is roughly parallel to the floor,
holding a dumbbell in each hand hanging straight down, palms facing each other,
elbows slightly bent. Brace your trunk.
sweep the dumbbells out and slightly back, leading with your elbows
stop when your arms reach parallel to the floor
lower them under control back into the hang
hold the hinge and the elbow bend throughout
keep your shoulders down rather than shrugging into the lift
When the weight gets heavy, use body English to cheat it up and own the
negative.
Purpose
rear delt builder with the dumbbells swept out and back from a hinge
a dumbbell has no moment arm at the bottom, so the rear delt gets nothing
where it is longest and everything at the top where it is shortest
you hold the hinge yourself, so your erectors and hamstrings are in the set:
the pec deck and cable versions take that away
Execution
Hinge forward at the hips until your torso is roughly parallel to the floor,
holding a dumbbell in each hand hanging straight down, palms facing each other,
elbows slightly bent. Brace your trunk.
sweep the dumbbells out and slightly back, leading with your elbows
stop when your arms reach parallel to the floor
lower them under control back into the hang
hold the hinge and the elbow bend throughout
keep your shoulders down rather than shrugging into the lift
When the weight gets heavy, use body English to cheat it up and own the
negative.