Rear Delt Work

[smaller]

With the hope of elminating one of my many weak points, I thought I would see what sort of effective rear delt training people have done in the past, or are doing now.

Any suggestions are appreciated.

 

[Atomic Punk]

Here's 2 sites that might help bro.

http://www.ast-ss.com/training/exercises/back/deadlifts.asp

http://davedraper.com/weight-training-tips-contents.html

The first site is the better of the two in my opinion.

Good luck!

 

[vinylgroover]

my rear delts have grown the best from the back exercises i do.......pull-ups, barbell rows, deadlifts etc.

bent over dumbell raises are the only specific rear delt move i do.

 

[smaller]

Thanks for the tips, I'll let you know how things work out.

 

[Dial_tone]

I find a pec deck with handles that will move in their own range. Get on facing the machine and do a rear lateral movement.

 

[Deleted member 33117]

Right, using the pec deck for rear delts is a great way to isolate them. Another excellent method is to do dumbell laterals, face down on an incline bench. Try doing decending sets (also known as striping sets to some) of either or both.

 

[Omegasox]

They may not focus on the rear delt, but I really feel it the day after. Using a rope on a cable machine, put it all the way down to the bottom and stand facing away from it. Kind of like an inverse shrug, gripping the rope behind your back and pulling up. It tends to pull your shoulders back and really focuses what I think you're shooting for.

 

["PrinceCharming"]

http://community-2.webtv.net/Deltco/DELTOIDSthelazyway/

 

[supersizeme]

aside from doing the reverse pec deck movement and bent over db laterals, i also do face pulls. go to the cable machine and put it up close to the top. throw on the rope attachment and place you feet close to the base of the cable machine. lean back and pull the weight towards your face with a nice squeeze at the end of the rep. eventually you'll use enough weight to where you have to place a foot against the cable machine to counterbalance yourself.

 

[Dave949]

my rear delts have grown the best from the back exercises i do.......pull-ups, barbell rows, deadlifts etc.

What he said !!!

Personally I feel if your working your back hard and thoroughly you don`t need any direct posterior shoulder work. But thats just my opinion......

 

[callthedoctor]

I agree with BodyByFinaplix....

For me, the best rear delt exercise is lying face forward on incline bench....about 30 degrees or so....

Make sure you rotate your wrists so that your thumbs are pointed up, elbows slightly bent....go light and by rep 10-12, you really feel it....

 

[150shot]

Behind the neck pullups on a straight bar.

These are tough but I can feel the whole upper back and rear delts pull when I get to the top.

 

[jrd5853]

reverse peck deck is a great one. if you are unsure if it is working for you make sure your palms are at shoulder and when extended hold for 1-1000, 2-1000, 3-1000...you will feel a heat sensation followed by that burn we love so much.....that will build your confidence level on doing it right.

 

[SubjectiveIllusion]

I've used spring cable pulls and have achieved great results. It seems to be a resistance that the body is not accustomed to, so it can be a really good excercise for when bent over laterial raises start to go stale.