Attacking the Rear Delts

[it stars sAddam]

Can anyone suggest a few different lifts that are particularly effective at working the rear delts?

 

[bignate73]

rows, rear delt flyes, overhead dbell presses

 

[it stars sAddam]

How does one perform a rear delt fly?

 

[bignate73]

bend over....do the same motion as a db chest flye.

 

[Madcow2]

I kind of dig the title of the thread. When I think attack, rear delts are about the furthest thing from my mind. Sort of like Savage Bunny Rabbits.

Listen to bignate. When you do your barbell rows, don't be one of those morons who does the standup hump. Your torso needs to be parallel to the floor or as close as you can get it while maintaining good posture. This will get the lats working directly against the force of gravity - you'll also get a ton more delt emphasis when doing this properly. Between that and some form of pullup, you should be materially covered. Get better at those movements and increase your best set of X (5, 8, 10 whatever). If you feel the need, you can do the rear delt isolation work but if increasing your row and pullup capacity doesn't impact your delts - nothing will.

 

[maldorf]

I kind of dig the title of the thread. When I think attack, rear delts are about the furthest thing from my mind. Sort of like Savage Bunny Rabbits.

Listen to bignate. When you do your barbell rows, don't be one of those morons who does the standup hump. Your torso needs to be parallel to the floor or as close as you can get it while maintaining good posture. This will get the lats working directly against the force of gravity - you'll also get a ton more delt emphasis when doing this properly. Between that and some form of pullup, you should be materially covered. Get better at those movements and increase your best set of X (5, 8, 10 whatever). If you feel the need, you can do the rear delt isolation work but if increasing your row and pullup capacity doesn't impact your delts - nothing will.

I have really seen this in my training. My rear delts sometimes get sore as hell a day or two after doing bent over rows, even chins and cable rows do it to me. Some weeks they are so fatigued that I dont even mess with isolating the rear delts, no need. Same goes with isolating front delts, no need if you military press and bench heavy.

 

[bas4lizzife]

lie face down on an incline bench, set it a notch lower than standard if possible and do our flyes like that but point the thumbs towards you. i've been much more fatigued in my rear delts doing it this way than with my palms facing me.

i also really like lying raises. lie on your side on a bench and raise the dbell from the floor and across your body rather than next to it.

 

[Chambewy20]

Face pulls

http://asp.elitefts.com/qa/default.asp?qid=13319&tid=104

http://asp.elitefts.com/qa/default.asp?qid=37602&tid=104

Here's a funky variation

http://asp.elitefts.com/qa/default.asp?qid=37640&tid=104

Possilby

http://asp.elitefts.com/qa/default.asp?qid=13330&tid=106

Something like these with palms facing downward

http://asp.elitefts.com/qa/default.asp?qid=37651&tid=106

 

[MsBeverlyHills]

I kind of dig the title of the thread. When I think attack, rear delts are about the furthest thing from my mind. Sort of like Savage Bunny Rabbits.

LOL... good one. check it out-
http://www.exrx.net/Muscles/DeltoidPosterior.html

rear delts are tiny muscles- not much bigge than your dick. I dont know why yould attack it!! LOL. Stick w/compounds lifts.

 

[Whiskey]

For me the reverse fly worked wonders. "rear delt fly." as mentioned above. rows as well

Whiskey

 

[Guinness5.0]

Just wanted to throw another vote in for madcow's rowing suggestion. I haven't done a 'rear delt' exercise in months but I started doing rows as he described above and have noticed significant rear delt growth.

I used to do lots of reverse pec decs and other isolation stuff, but I'm better now