Building rear delts???

[tommboy]

I was inspecting my psyique in the mirror today and noticed that my front delts are pretty big but it looks like there is less muscle to the rear of my shoulders. I dont know if it is just my poor posture or if im not working my rear delts enough

my shoulder routine incorporates

Military dbs, and barbell
and side raises.


Is there anything I should be doing to work my "rear" delt

 

[mayhems]

i believe that if u sit on the end of a bench, bend over with DBs and raise then while bent over it will hit the rear delts.. u can also try some rowing

 

[redguru]

I call it a rear delt Flye, but exrx.net calls it a Rear-Delt Lateral Raise. The rear delt is the smaller "head" to the deltoid chain, and your anterior and lateral deltoids will appear much bigger, anyway.

 

[musketeer]

I dont need to work my rear delts directly because of the force they receive from deads, chins, rows and actually the overhad presses and olympic moves. Perhaps you could hit them, with bent raises - like the ones described above. I personally can't do them seated and bent over on a bench, I need to stand.

 

[BiggT]

In terms of isolation since we're naming exercises, you can do reverse pec deck, and like was said above, reverse flyes.....But, I never suggest isolation as a cure for a weak area....my overall suggestion is heavy rowing, and with good, solid form, not the spastic bar humping/seizure movement that passes for rows in most gyms.

Never having seen you obviously, I am going to go out and take a guess here. You said you have poor posture. From my experiences, you probably just look like you have poor posture due to the front of your body being so much more developed than your posterior chain. If you don't do heavy rowing on a consistent basis, I highly recommend it. Also, deadlifts, jump shurgs, and straight-leg deadlifts can bring the posterior chain right up to par with well-developed 'beach muscles'.

 

[tommboy]

that is what I have been told before I think its just runs in the family because I do rows allll the time, My back and triceps actually totally over power my chest and bi's. I dunno its just when I to a side arm pose my shoulder sticks out pointed as though all the muscle is in the front.....

In terms of isolation since we're naming exercises, you can do reverse pec deck, and like was said above, reverse flyes.....But, I never suggest isolation as a cure for a weak area....my overall suggestion is heavy rowing, and with good, solid form, not the spastic bar humping/seizure movement that passes for rows in most gyms.

Never having seen you obviously, I am going to go out and take a guess here. You said you have poor posture. From my experiences, you probably just look like you have poor posture due to the front of your body being so much more developed than your posterior chain. If you don't do heavy rowing on a consistent basis, I highly recommend it. Also, deadlifts, jump shurgs, and straight-leg deadlifts can bring the posterior chain right up to par with well-developed 'beach muscles'.

 

[gimp]

well, I may train differently, but, do light sets with high reps on a reverse pec-dec. I've never seen any significant change in my rear delts with rows and chins..etc. if you want nice rear delts, which, in my opinion are neglected by many, I would go for isolation. rear delts are small, no need to hit them with heavy weight.

 

[roth]

you could do barbell rows, but doing them holding the plates instead of the bar.

 

[royale13ii]

you could do barbell rows, but doing them holding the plates instead of the bar.

clever, ive gotta try this on shoulder day ! thx

 

[Kane Fan]

you mean with no bar at all
or just with a super wide grip grabbing the plates cus that second idea dosn't sound safe