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Vanqu
Vanqu g Muhammed KHAWATMI
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2016
Posted

Hi everyone  

 when i was doing the reverse flyes (AKA dumbbell bent over rear delt raise) i was using a lot of momentum to raise the dumbbells, 

 i couldn't perform it correctly and couldn't feel much activasion in my delts..

so i thought about doing it with 1 arm only..i tried it (using the same weight) and i was able to do it with perfect form and without using any momentum..

is that okay ? am i still targting my rear delt here ? and why did it get easier when done with 1 arm ?

i did some searching about it in google and didn't find anything about it..

 

thanks for your help 

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Vanqu

Hi everyone  

 when i was doing the reverse flyes (AKA dumbbell bent over rear delt raise) i was using a lot of momentum to raise the dumbbells, 

 i couldn't perform it correctly and couldn't feel much activasion in my delts..

so i thought about doing it with 1 arm only..i tried it (using the same weight) and i was able to do it with perfect form and without using any momentum..

is that okay ? am i still targting my rear delt here ? and why did it get easier when done with 1 arm ?

i did some searching about it in google and didn't find anything about it..

 

thanks for your help 

As long as the movement is "clean" and activates the target muscle, then that is fine. Most people use too much weight when doing bent-over or standing lateral raises which is why muscle activation is elusive.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
andyzdeman
andyzdeman g Andrew T
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2016
Posted

I totally had the same issue Vanqu!

 

I was tiring pretty quickly and lost form by dropping my arms by my sides more.

 

Like you I reduced the weight and found it much easier to keep form but it then felt too easy. I have dumbbells in 2kg (4.4 pounds) increments so it's a minimum 4kg between weight choice.

 

I am sticking to the lighter weight and really focusing on mind muscle connection, full range of motion and a squeeze at the top opf contraction. I figure with hard work I'll be able to move up in weight eventually without sacrificing these.

 

Single arm I imagine is ok but it will change core recruitment a little and have a marginal risk of asymmetry of strength/muscle growth.

 

Andy

ohawkey
ohawkey g Robert Fong
445 Post(s)
445 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: Vanqu

Hi everyone  

 when i was doing the reverse flyes (AKA dumbbell bent over rear delt raise) i was using a lot of momentum to raise the dumbbells, 

 i couldn't perform it correctly and couldn't feel much activasion in my delts..

so i thought about doing it with 1 arm only..i tried it (using the same weight) and i was able to do it with perfect form and without using any momentum..

is that okay ? am i still targting my rear delt here ? and why did it get easier when done with 1 arm ?

i did some searching about it in google and didn't find anything about it..

 

thanks for your help 

It is fine to do exercises unilaterally. It probably feels easier to contract your muscle because you only need to focus on one side at a time.

^^^^ I wouldn't say it causes asymmetry. Doing things unilaterally actually helps fix or prevent imbalances because you can start with your weaker side and then do the same amount of reps on your stronger side.

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Vanqu

Hi everyone  

 when i was doing the reverse flyes (AKA dumbbell bent over rear delt raise) i was using a lot of momentum to raise the dumbbells, 

 i couldn't perform it correctly and couldn't feel much activasion in my delts..

so i thought about doing it with 1 arm only..i tried it (using the same weight) and i was able to do it with perfect form and without using any momentum..

is that okay ? am i still targting my rear delt here ? and why did it get easier when done with 1 arm ?

i did some searching about it in google and didn't find anything about it..

 

thanks for your help 

It could even be a great idea to hold onto a HEAVY dumbbell with your other hand while bent over for more stability!! try that too!

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muscular strength
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