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Need a little Help W/ the Rear Delts?
- Thread starter calvinIII
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Dutch windmill
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- Bentover rows
- Seated machine rows, arms high
- Bentover laterals
But the bentover rows put the most size on my rear delts (and back) I think this is one of the best excercises.
- Seated machine rows, arms high
- Bentover laterals
But the bentover rows put the most size on my rear delts (and back) I think this is one of the best excercises.
definition is due to bodyfat levels, unless you make them grow so unbelievably large in a short space of time that they become more defined. Little chance.
the size you are not seeing could be well because of genetics and how your shoulder is 'pre-moulded' if you like. not all delts are the same [look at pro bodybuilders to see that.]
But if it IS a muscle imbalance then i guess you got some good ideas here.
Put together a routine and show us it incase it needs tweeking.
the size you are not seeing could be well because of genetics and how your shoulder is 'pre-moulded' if you like. not all delts are the same [look at pro bodybuilders to see that.]
But if it IS a muscle imbalance then i guess you got some good ideas here.
Put together a routine and show us it incase it needs tweeking.
My Shoulder routine:
3 sets 10 db shoulderpress
3 sets 10 db front raises
3 sets 10 db lateral raises
3 sets 10 up right rows
3 sets 15 shoulder shrugs
3 sets 12 reverse fly machine
I superset the front raises with the shrugs,
and the lateral raises with the up right rows
Any suggestions will be useful, Thanks
3 sets 10 db shoulderpress
3 sets 10 db front raises
3 sets 10 db lateral raises
3 sets 10 up right rows
3 sets 15 shoulder shrugs
3 sets 12 reverse fly machine
I superset the front raises with the shrugs,
and the lateral raises with the up right rows
Any suggestions will be useful, Thanks
well first of all prioritize
if your rear delts are lagging..... put them first......... that way they will be stressed and then get more benifit of all your shoulder exercise after the fact.
besides all the things these guys said:
grab to high cables in a cross over mach.
then turn 180 degrees
now your arms should be crossed
step back from the mach about 2 feet.
with your arms infront of you do a reverse fly
but
at the back of the motion, rotate your arms like your doing a rear double biceps pose.
hold for 2 seconds and return slowly.... keep a big chest the whole time.
if your rear delts are lagging..... put them first......... that way they will be stressed and then get more benifit of all your shoulder exercise after the fact.
besides all the things these guys said:
grab to high cables in a cross over mach.
then turn 180 degrees
now your arms should be crossed
step back from the mach about 2 feet.
with your arms infront of you do a reverse fly
but
at the back of the motion, rotate your arms like your doing a rear double biceps pose.
hold for 2 seconds and return slowly.... keep a big chest the whole time.
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