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Best Alternative Exercsies to Prone Incline Rear Delt Cable Raise

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Reverse Pec-Deck Flye
On the pec-deck you can isolate the rear delts with similar success. If you do the one-arm version, wrap your non-working arm around the bench to further anchor yourself, so that you can target the rear delt precisely. You can also go from one arm to the other side more easily as you obviously do not have to move the bench around. However, whereas during the cable version constant tension on the rear delt is easy to maintain, a common mistake during the reverse pec-deck flye is to allow the weights to touch down at the start, so keep an inch or so of space between the plates on each new rep.

One-arm Bent-over Cable Lateral Raise
Removing the bench automatically incorporates your core musculature into the equation. The mechanics of the exercise remain the same as you keep your arm slightly bent and do one arm at a time. Opening and closing the angle of your elbow will immediately involve your triceps and remove the emphasis from your rear delt. Your upper body does not have to be perfectly parallel to the floor, but avoid excessive up and down movement of your torso. As always, resist the urge to crane your neck to watch yourself in the mirror as this practice will prove unsafe for your cervical spine.


Author: veefitness

A qualified REPS Level 3 Personal Trainer who is passionate about helping others to achieve their goals of maintaining a healthy lifestyle. Also a qualified Level 1 football and cricket coach.

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