Best Exercises for rear delts?

[chipoltecowboy]

My rear delts suck. I do reverse pec decs and bent over cable rows. I would like to add a little variety to my workout and beef up my rear delts. Anyone know any nice exercises?

 

[Unit 2005]

Use both the Priority and Shock principles. For overall mass you should start your should routine with a pressing movement, after that, hit them before you hit your side and front delts, than at the end of the workout, pump the shit into them! Try:-

(1) DB press 3 x 6-10
(2) Bent over laterals 3 x 8-12
(3) Lateral Raises 3 x 8-12
(4) Front raises 3 x 8-12
(5) rear delt machine 3 x 25-50

Try that for one week and then:

(1) Rear delt machine 3 x 12-15
(2) Overhead pressess 3 x 8-12
(3) Wide grip upright rows 3 x 8-12
(4) Cable side laterals 3 x 8-12
(5) Bent over laterals 3 x 10 (drop sets)

Also, make sure on back day you are doing bent over rows and pulling your arms right back and squeezing those shoulders together and are doing your shrugs with back.

Good luck.

 

[IrishHandGrenade]

Heavy Deads.

 

[marcu_s]

i had soo bad shoulders a few months ago.
was stuck doing 28 kg dumbell shoulder presses for 6 monhts...couldnt get anywhere!

then, i stopped doing the seated lateral raises for the first exersice, witch ive always done. started to try to really feel the side laterals, doing them after the presse whith, now always is my starting exercise.
in a few weeks i went from the 28 to the 32 kgs.

and by lowering the sidelaterals from 16 and sloppy form to 13 and feel the form ive gotten good shoulders.

every other shoulder workout i start whit rear shoulders and the nexttime i start whit a press

the absolutly best exercise for rear i think is this cable movement.

lean forword on a bench when u do the rear shoulder movement...u know, u lean forword and pull the cable to the side, and at the top of the movement squeeze the shoulder.

i hope u understand this, not so good explaingning but....youll feel the burn.

 

[Unit 2005]

you only press 32kgs with dumbells and you use 13kg for laterals?! something has to be wrong there, i use 45kg dumbells for pressess and use 10-12 kgs for laterals.

 

[moya]

Heavy Deads.

i agree... i do no iso work on rear delts (or pretty much any bodypart...) and the deads have definatelt blown up... (last competition pulled 446@145)...

 

[SpyWizard]

what the hell is a kg again/??

 

[cobracock1979]

Lengthwise barbel bent over row - definately

 

[Big_BK]

what the hell is a kg again/??

kilogram.

 

[timtim]

Use both the Priority and Shock principles. For overall mass you should start your should routine with a pressing movement, after that, hit them before you hit your side and front delts, than at the end of the workout, pump the shit into them! Try:-

(1) DB press 3 x 6-10
(2) Bent over laterals 3 x 8-12
(3) Lateral Raises 3 x 8-12
(4) Front raises 3 x 8-12
(5) rear delt machine 3 x 25-50

Try that for one week and then:

(1) Rear delt machine 3 x 12-15
(2) Overhead pressess 3 x 8-12
(3) Wide grip upright rows 3 x 8-12
(4) Cable side laterals 3 x 8-12
(5) Bent over laterals 3 x 10 (drop sets)

Also, make sure on back day you are doing bent over rows and pulling your arms right back and squeezing those shoulders together and are doing your shrugs with back.

Good luck.

15 sets? 140 reps minimum? for shoulders?