Modification for Rear Delt Raises With Band

[lorajc]

Hi Cathe,

What is a good modification exercise to do for the rear delt raises (side laterals bent forward to work the rear delt) with the band? What is a good modification exercise for the same exercise with dumbbells. I can't do these or military presses due to trapezius, neck and shoulder pain/spasms. thanks so much.

ETA: Also, if I don't do the above exercises, will I have a muscle imbalance because my rear delts will be underworked or do they get worked indirectly enough in other exercises?

Lora

 

[lorajc]

bump please?

 

[kathryn]

If you have trapezius, neck and shoulder pain/spasms, I'd first go to a PT to get that worked on.

As for substitutions, can you do these with dumbells (a "rear flye")or does that bother you as well?

The read delts don't get worked much with other exercises, and it's common to have an imbalance with too-strong front delts and too-weak rear delts, which can cause rotator cuff problems and impingment problems. You could do some band rotator cuff moves, as Cathe does in MM: hold the band in both hands, your arms bent at a 90-degree angle, then rotate your hands out to the sides while keeping your elbows into the body. Cathe also does these with dumbbells in Slow and Heavy, and Cedie shows the dumbell move as an option instead of doing 1-arm side-lying triceps push-ups in Gym Style Chest/Triceps (or maybe it's in Muscle Max?).

 

[lorajc]

Rear flyes bother me also, but not as bad as with the band. I tried them seated, leaning over a pillow (I saw that this was better for those of us with shoulder/neck problems) but it seemed to cause pain also. I can doing the lying modification one that Ceedee does in place of the triceps pushup with no problem and I can also do rotator cuff exercises. I just can't isolate my rear delts without feeling it in my traps.

 

[Sandi S]

I'm not Cathe but I have you ever tried using the band for rear delt flyes while standing? Wrap the band around a pole (I wrap it around my home gym), stand straight with your shoulders down and chest lifted. Then do the rear delt fly movement. It seems to stress the neck less than bending over. This could also be done seated on the floor with the band wrapped around your feet but I like standing more. Don't forget to stretch your neck, shoulders & triceps.

Another exercise that I use is from Karen Andes' book, 'A Woman's Book of Strength' (page 172). It's a rear delt variation listed under "Lying on side, dumbbell raise." Karen suggests that you lie on your side on a weight bench (I use the couch), your arm is straight and hanging down with a dumbbell in your hand and your thumb is pointed toward the floor. You move your arm between a 8 o'clock position to a 10 o'clock position. Your arm is in a 'T' position from your body. I hope my description is clear.

Karen's quote about this exercise, "This is my favorite because it looks so innocent, yet does the job so well."

Sandi

 

[lorajc]

Yes, I've done the rear delt flyes standing and they also bother me...moreso with the band than with weights though.

 

[Sandi S]

I'm sorry that the exercises are still causing problems with pain/spasms. I had upper back pain & spasms a few years ago from a pinched nerve in my neck. I would suggest a trip to a doctor for meds to relieve the pain/spasms & a diagnosis. Physical therapy helped me also. I hope you feel better quickly.

Sandi

 

[lorajc]

I've already been to the doctor and physical therapy. I am allowed to workout and the only exercises I'm not allowed to do are over the head movements and I'm not allowed to do pushups on the floor (must use the wall). Since this delt work does fall into that category, I'm really allowed to do them, but they bother me.

 

[Sandi S]

I can relate. It's difficult & frustrating to start working out after an injury. Your PT might have suggestions. You might try a limited range of motion (stay out of the painful zone), use light weights or another substitute for rear delt flyes are rear delt rows. The PT told me if it hurt "don't do it." I'm still not 100% better but the pain/spasms haven't returned.

Sandi

 

[lorajc]

bumping