Rear Delts

[JJFigure]

I need to beef up my rear delts - any suggestions?

 

[JollyRogers]

deadlifts & flat bench

 

[NWinters]

high pulls, cleans, shrugs, upright rows, bent over rows. behind neck press.

 

[Torstein]

Agreed.
If you are one of those who feel comfortable with behind the neck press, you should definetively take advantage of this superb exercise.. Just be careful

 

[endpoint]

reverse flyes and rear delt raises.

i have had the best result using 2 sets of 15 after rows, deads etc

 

[vinylgroover]

Bent over rows and pull-ups(palms facing away) are pretty much all i do for rear delts and they grow ok. Deadlifts are good too.

 

[slinky]

I gotta second the deads, shrugs, cleans and add snatches. I would say push presses have helped since with the added leg drive, I can press more weight.

Cleans and snatches from the hang have also been helpful. While I don't do anymore direct rear delt work, my rear delts have never been fuller and thicker. I attribute this to the deads and various cleans and snatches.

 

[louden_swain]

Here are some other:

close grip t-bar rows
dumbbell rows
bent db laterals
rear delt machine

 

[JJFigure]

Cool - thanks guys!

I just started to do cleans, and now that I'm done competing for the rest of the year, I was planning on putting more focus on my DLs. Looks like I'm heading in the right direction...

 

[Lord_Suston]

I personally like bent-over rows with a wide overhand grip, cleans and reverse flyes

 

[slinky]

Sofa, there's that one.

Here's another one: the Hammer Strength shoulder press. I useto use that quite often. 'Cept I would sit facing in towards the seat. Really worked my rear delts, that's for sure.

 

[SofaGeorge]

reverse flyes and rear delt raises.

i have had the best result using 2 sets of 15 after rows, deads etc

I get asked often how I developed my rear delts... and I've been told by many people that I have the best rear delts they've ever seen. I say this not to sound arrogant... but to stress... I think I found what works.

I once had a total lack of rear delts. I had Arnold's old training partner evaluate my physique years ago to tell me where my weaknesses were. (He was coaching my wife.) He took one look at me and said, "No rear delts."

His prescription... a type of rear delt fly.

I get in the Roman chair... facing down... and do reverse flies. I don't even do too many sets... usually just 2... but it has definitely been effective. I have great rear delts now.

 

[SofaGeorge]

Sofa, there's that one.

Here's another one: the Hammer Strength shoulder press. I useto use that quite often. 'Cept I would sit facing in towards the seat. Really worked my rear delts, that's for sure.

That is a really cool idea. I'll try it.

 

[JJFigure]

I get in the Roman chair... facing down... and do reverse flies. I don't even do too many sets... usually just 2... but it has definitely been effective. I have great rear delts now.

I'm having a hard time picturing this - are you talking about the roman chair/hyperextension bench? If so, then I can picture it. If you're talking about the one you hang from by your elbows for leg raises, then I'm clue-less.

I've been seriously negligent about two exercises this past year - rear delt raises and shrugs. I have decent traps, so I don't really worry about shrugs, and I've just been lazy about the rear delt work. Geez - no wonder I have no real development!

Hopefully, adding shrugs and rear delt raises, and focusing on gaining strength in my cleans, rows, and DLs will do the trick!

 

[NWinters]

he means as if you were going to use the roman chair for hyper extensions. Lay extended, the do reverse flyes with either some light dumbells, or you can even use plates. You can even lay down belly first on an incline bench and do reverse flyes.

 

[gettinlarger]

Deads and heavy rows.

 

[PolishHammer1977]

If you don't have them by genetic trait I love to recommend;

Reverse Flies
Bent Over Plate Raises........for isolation

Pull Ups
Bent over bar rows....................for total shoulder girdle