Rear Deltoid

[sirperry1]

What is the best exercise for the rear deltoid?

 

[flex4life]

To focus primarly on rear delts, seated bent-over lateral raises: sit on bench, chest to knees, thumbs down holding dumbbells, arms slightly bent, raise db to shoulder level out to sides... can also be performed on cables (bent over, hands cross at the start)... this one is more difficult to keep strict movement (no swaying)

or seated backward on pec machine pressing to the rear

just a few ideas.. hope it helps some

 

[sirperry1]

Thank you flex4life will give it go.

 

[MuSuLPhReAk]

seated bent-over lateral raises works best for me too!

 

[flex4life]

forgot to mention... if you've never done these, this is an isolation exercise as opposed to a compound movement... proper form requires little weight on these to be effective

 

[Welsh power house]

seated bent-over lateral raises works best for me too!

yeah...

 

[Robboe]

i do delts with my back, so after rowing and chins or pulldowns, i don;t really find direct rear delt work that necessary.

 

[edgecrusher]

Rear delts are the only muscle group, that I actually prefer the machine, and or cables to free weights. I do not know why, it is the only muscle group that seems to respond better that way.

 

[GenetiKing]

Heavy DB rows or heavy T-bar rows. I used to pound away rep after rep on bent over laterals and my rear delts never did put on any beef.

Think about how many guys have to train anterior (front) delts specifically. Very few. Because most people do so many for pressing exercises like shoulder presses and bench presses...they develop without any isolationary work. Same principle applies to rear delts.

Pound them with heavy compound movements and use the bent-over laterals only as supplements to the heavy stuff.

 

[funkoram]

Try this movement out. Set the adjustable bench between 30 - 45 degrees and lay face down on it. Do lateral raises at this angle and it will give your delts a more rounded look when they are not flexed.

 

[Johnny Auto Parts]

Try this movement out. Set the adjustable bench between 30 - 45 degrees and lay face down on it. Do lateral raises at this angle and it will give your delts a more rounded look when they are not flexed.

Ive been trying for those round unflexed delts 4ever...but ive never done these...thanks bro

 

[flex4life]

funk, that's a great x for medial delts...love that one... no cheating there!

 

[twinturbo]

I would have to go with behind the neck pull-ups- if you cant do them- you can get a spot at your ankles/knees...at the top it squeezes your upper back and rear delt like no other exercise I've used....alot better than Behind neck pulldowns- also face down on an incline doing laterals is great too...

 

[MonStar1023]

Lying Dumbbell Laterals..

These I would recommend over any rear delt exercise 100%. Lie on your side, on a flat bench. Holding a dumbbell in one hand, lower it almost to the floor. Then raise it all the way over your head, keeping your arm straight. Remember to keep your hand twisted slighted throughout the entire movement with your thumb turned down, and your pinky finger facing the ceiling.

GREAT exercise to thickening up rear delts.

 

[AMP 33]

Bent laterals worked well for me

 

[goahead]

I hardly ever train rear delts cause they would grow out of proportion, they already beefy from the heavy back work i do, However when i do train them, the reverse body masters machine with vertical grips is the tool of choose. If not around I do dumbeel raises on a 30 degrees inclined bench and really focus on the contraction.

 

[Stiffler]

Try this movement out. Set the adjustable bench between 30 - 45 degrees and lay face down on it. Do lateral raises at this angle and it will give your delts a more rounded look when they are not flexed.

I just started these about a month ago, and they same to hit my RD pretty good.

 

[Robboe]

I'm with edgecrusher - for laterals i always go for the cables or machine alternative.

 

[Robboe]

I'm with edgecrusher - for laterals i always go for the cables or machine alternative. Same for pec deck flyes until the stack was too light.

 

[playdo]

I think hitting them hard on back day with heavy bent over rows for size...and maybe a little shaping with bent over rear laterals.

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