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Getbig Bodybuilding Boards => Training Q&A => Topic started by: thewickedtruth on April 14, 2008, 01:44:11 PM
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http://www.youtube.com/watch?v=Q52t3xlmjEs (http://www.youtube.com/watch?v=Q52t3xlmjEs)
THE BEST ROTATOR/REAR DELT EXERCISE OUT THERE!!! thanks to the Atlarge Nutrition board and the boys at Westside Barbell for providing us with this!
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Seriously? well I got shoulders tonight and ive been looking for a rear delt exercise so ill try this out and see how it works
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Seriously? well I got shoulders tonight and ive been looking for a rear delt exercise so ill try this out and see how it works
AWESOME rotator exercise... i've had ZERO issues after doing these for only a couple times now. Normally I'd have some slight pain or twinge in my rotators like i've always had but lately..nada! I'm sure the ETS i'm taking has something to do with it but the H-ROLLS can't help!
lots of people are doing it for rotator therapy and LOVE them!
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AWESOME rotator exercise... i've had ZERO issues after doing these for only a couple times now. Normally I'd have some slight pain or twinge in my rotators like i've always had but lately..nada! I'm sure the ETS i'm taking has something to do with it but the H-ROLLS can't help!
lots of people are doing it for rotator therapy and LOVE them!
what rep range? 15-20?
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what rep range? 15-20?
Yea, I believe and someone correct me if I'm wrong, rotator exercises are best with lighter weights and higher reps. When you start using heavy weights your back starts coming into play too much and the focus is lost from the rotator.
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I did them yesterday and the first set used 15 pounders but had to go to the 10 pounders for the 2nd and 3rd sets...LOL im a beast ;D
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I did them yesterday and the first set used 15 pounders but had to go to the 10 pounders for the 2nd and 3rd sets...LOL im a beast ;D
i tried 3 sets after chest today and all i could use was the 17.5's for 3 sets of 12, you could feel it pump those small muscles on the back of the shoulders though, i think it's better to probably increase the reps more than go crazy with the weight on this one, the other thing is that it's a LONG ROM on this movement.
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yeah i'd suggest using lighter weight until you're comfortable with it and avoid swinging as much as possible even though it's kind of hard. Go from a dead hang every rep to keep it safer. I LOVE how it feels..when I started this three weeks ago I had to use the 15's and 20's to get used to it..now that I've got it hammered down i'm using 40's for sets of 10 and will stick with it until i'm doing sets of 15 wiht it. feels SOLID in my shoulders like SF said and no tightness or impingment in my rotators thus far in any exercise that typically would aggrevate it.
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As a side note, try doing them backwards - i.e. start in the same position with the dumbbells at a dead hang and raise them behind your body, kind of like the end position of a triceps kickback but keeping your arm straight the whole time. I've done those for a while and it's alleviated a lot of the impingement feeling I used to get in my right shoulder.