Rows are generally back lifts, flies hit your chest. dreadlocks1221. http://www.youtube.com/watch?v=Wqu7NqHJxEs, [quote]jskrabac wrote: This effective program is for them. If you like both exercises, super-setting can make sense with these exercises. A typical delt row is seated or laying in the prone position so it's more of a isolation movement than a bent over row. My mechanics make bent over rows pretty annoying. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. http://www.bodybuilding.com/exercises/detail/view/name/barbell-rear-delt-row, If you are having trouble with this movement because your back doesn't seem to be getting into the correct posistion for the pull a lot of that issue could be stemming from not knowing how to hinge your hips apart from the lumbar spine. Follow-up question because I just realized something.. Also, the pulling direction changes slightly between the 2 so you're hitting the same muscle group in different directions. Learn how to substitute multiple variations of a given exercise when you can't get to the equipment you really want. by tostig » Sat Apr 05, 2008 7:55 pm, Post It seems to be halfway between the rear delt row (which looks about 90 degrees away from torso) and the close-grip row which targets the lats. I do both. better pump? by tostig » Sat Apr 05, 2008 9:58 pm, Post As long as your not jerking the weight up and focusing on pulling outward with elbows. Even so, the answer is the same… they hit different muscles [within the back]. barbell. [quote]dreadlocks1221 wrote: The flys are very specifically oriented towards working the rhomboids and rear delts, and potentially the lower traps a bit, depending on how they’re performed. [quote]dreadlocks1221 wrote: Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level, Tip: Build a Bigger Squat With This Exercise, The Most Dangerous Gym Equipment of All Time, Tip: Take This to Increase Testosterone by 24%, Tip: One Exercise Isn't Enough for Hamstrings, Tip: The Squat That'll Revolutionize Your Training, Tip: How to Increase Androgen Receptor Density, 3 Powerhouse Exercises Better Than Benching, The Best Damn Workout Plan For Natural Lifters, Tip: Two Old-School Back & Biceps Builders, Tip: Make Your Shoulders Feel Good Right Now. Beginners. ...more. Bring the dumbbells out to your sides in a wide arc as high as you can, maintaining a slight bend in your elbows. by Stephen Johnson » Sat Apr 05, 2008 10:53 pm, Post Bigger Stronger Leaner. Also, the pulling direction changes slightly between the 2 so you're hitting the same muscle group in different directions. They are, obviously, two different exercises that address/train different muscle groups. [/quote], I just want to know for the sake of knowing, thank you for your answer. Back Exercises . I usually a cable for row variations and dumbells for rear delt work. You also get the benefit of working each side individually. You just resurected a 3 year old thread. I think OP is talking about rear delt flyes v. rear delt rows. I just had an idea though, I've never tried bent over rows with a sumo stance, I might try that next time. Here, you lie on a moderately inclined bench and perform the same motion as above. The Rear Delt Row moves the barbell towards the upper chest or neck, while the Bent Over Row moves the barbell towards the abs, as Stu noted in his post above. This basic free-weight movement is done standing while you're bent over at the hips with your knees slightly bent and lower back arched. The only barbell rear delt row equipment that you really need is the following: by tyciol » Mon May 23, 2011 2:57 am, Post I understand that rows and flys are two different exercises so this question isn’t how to do them, but why would someone do one over the other? Bent over row also utilizes your posterior chain, the hamstrings, glutes and spinal erectors. Only one type of supplemental fiber reduces body fat while smoothing out digestive problems. If you can bench 300 pounds, how much should you be able to squat, deadlift, clean, or push press? That was a distracting video. The rear delt row with a barbell done elbows out pulled more to upper chest is a good over load heavier movement for the rear delts. They work different muscles? require no equipment at all.