Ideas for rear delts? Need some new exercises!

[JimBoy]

What exercises do you all feel works best for rear delts. My front and side delts, traps, chest are all looking great but my rear delts are lacking bad. Any suggestions to bulk up the rear delts would be greatly appreciated!

Thanks

 

[SouthernLord]

Bent over rows
delt raises lying face first into an incline bench
bent over delt raises
face pulls
all the quick lifts
those are just a few. I am sure you know most of those though... I like face pulls and delt raise on the incline for higher reps. Good luck.

 

[BigboyAl]

i just posted about the best trap/side lat exercise that also adds size to your upper back & bi's..

Olympic Hanging High Pulls ..... sets of 4x6-8

cheating is ok!! this lift will give you killer traps, and side lats, it also works upper back and biceps.. great lift.. here's how i do it

Monday: high hang pulls 3x6-8 if im super set i do 3x8-10 with high pulls w/db's
Friday: hang cleans 3x6-8 if im super set again i do 3x8-10 with high pulls w/db's

 

[chaos13]

delt raises lying face first into an incline bench, great for rear delts

 

[vonrebel]

Cables...Single arm or Double arm cable cross x overs, OR reverse cable or dumbell flies.

 

[zennode]

Here is a great push-up variation that hits the rear delts very well.

Maltese Push Ups

 

[deathdroprob]

Reverse Peck deck or those Rear Lateral Raises. Go light and do heaps of sets. I got the idea from AAP and theyve grown a fair bit.
7-8 sets of 10-12

 

[Kidda]

Bent over laterals
Reverse pec deck
Bent over cable laterals
standing cable rear delt pulls

 

[AAP]

face pulls

Awesome exercise. I bet no one really notices the rear delts on competitive archers.

When I do these, I use a rope attachment and visualize pulling my elbows so far back that my hands go past my ears and the cable itself touches my nose. Impossible for sure, but that is motion I try to do.

 

[SouthernLord]

Awesome exercise. I bet no one really notices the rear delts on competitive archers.

When I do these, I use a rope attachment and visualize pulling my elbows so far back that my hands go past my ears and the cable itself touches my nose. Impossible for sure, but that is motion I try to do.

I like to attach two of the rope attachments together to make a longer rope and add an external rotation at the end of the movement. Sets of 20 will fire your whole upper back up. Keeps your shoulders healthy too.