Rear delts

NSD86 · 08-17-2008, 03:13 PM

I am having a really hard time hitting/developing my rear delts. What are some good exercises that will help me. any ideas???

killatiger · 08-17-2008, 03:26 PM

Face pulls, any type of row should hit them especially if you hold it at the top of the movement, lying rear delt raises, bent over laterals, reverse pec dec, etc. I find a double contraction set is good for hypertrophy.

DJAuto · 08-17-2008, 05:43 PM

Quote:

Originally Posted by NSD86

I am having a really hard time hitting/developing my rear delts. What are some good exercises that will help me. any ideas???

Use a wide grip on your rows.

Uncle Ben · 08-17-2008, 06:56 PM

I'm a fan of face pulls. I do bent over lateral raises too.

NSD86 · 08-18-2008, 02:42 PM

With the bent-over lat raises I have a really hard time "feeling" the rear delt being hit. Any tips on form? Maybe I need to work more on my mmc. What are face pulls?

ironwill2008 · 08-18-2008, 02:46 PM

For me, the key to actually hitting my rear delts, rather than the stronger back muscles was to do bent-over laterals with light weight (12-15 reps). I found that if I used heavier dumbbells, the back muscles would take over, leaving the rear delts underworked/underdeveloped.

bryanole27 · 08-18-2008, 02:47 PM

Quote:

Originally Posted by NSD86

With the bent-over lat raises I have a really hard time "feeling" the rear delt being hit. Any tips on form? Maybe I need to work more on my mmc. What are face pulls?

I found if I lighten the weight a bit, go slow, and hit the 12-15 range I can really feel the burn. Remember, they are a small muscle so you don't have to hit them with much volume.

bryanole27 · 08-18-2008, 02:48 PM

Quote:

Originally Posted by ironwill2008

For me, the key to actually hitting my rear delts, rather than the stronger back muscles was to do bent-over laterals with light weight (12-15 reps). I found that if I used heavier dumbbells, the back muscles would take over, leaving the rear delts underworked/underdeveloped.

haha...exactly.

Tyciol · 08-18-2008, 02:51 PM

I heard you don't have to train them if you do chinups and rows because those work them?

Defiant1 · 08-18-2008, 02:54 PM

Quote:

Originally Posted by NSD86

With the bent-over lat raises I have a really hard time "feeling" the rear delt being hit. Any tips on form? Maybe I need to work more on my mmc. What are face pulls?

As the one poster said, try higher reps.

Cables are excellent for working the rear delts.

ironwill2008 · 08-18-2008, 02:56 PM

Quote:

Originally Posted by Defiant1

Cables are excellent for working the rear delts.

Yes; should have mentioned cables, too! Thanks.

Uncle Ben · 08-18-2008, 04:00 PM

Quote:

Originally Posted by NSD86

What are face pulls?

Move a cable pulley to face level, use the tricep rope, and pull it toward your face..

http://www.youtube.com/watch?v=l9d2pYBm7mI

Biznatch231 · 08-18-2008, 04:04 PM

When I do rear lateral raises I put my bench at a 45, stand and rest my head on the top of the bench.

brandynq · 08-18-2008, 04:16 PM

Quote:

Originally Posted by Uncle Ben

I'm a fan of face pulls. I do bent over lateral raises too.

^ x2

UTMatt · 08-18-2008, 04:32 PM

Heavy rows, and bent over lateral raises

Nukewarm · 08-18-2008, 04:34 PM

Quote:

Originally Posted by Uncle Ben

I'm a fan of face pulls. I do bent over lateral raises too.

Yup!

http://www.exrx.net/WeightExercises/...arDeltRow.html

These will do it! Oddly enough, my rear delts are probably one of my best features. If only my anteriors looked as chiseled.

Lying at a 45 is not a sufficient angle to target the rear deltoids.

Juggernaut33 · 08-18-2008, 04:51 PM

I like seated bent laterals for my rear delts.

Al Shades · 08-18-2008, 04:57 PM

INTERNALLY rotate the humerus during shoulder abduction or your rear delts aren't doing jack.

spot_skater · 08-18-2008, 05:01 PM

Face pulls with a rope, seated, standing, from higher than face level and face level, hold at the contraction. You should feel it.

I also like to do reverse fly's on an incline bench, or just completely bent over. Really try to focus on form. I don't think I've personally gone over 20lb DB's for this, and form was sloppy, so I dropped back down to 15's.

Also any row will hit them... but the above, and what a lot of other people said, along with cables, are great for isolating them.

NSD86 · 08-19-2008, 10:54 AM

Thanks! I am doing shoulders on thursday so I am going to try some of these exercises. One problem I have already noticed is that I was probably using to high of weight. I appreciate all your help.

stealth_swimmer · 08-19-2008, 12:54 PM

Quote:

Originally Posted by ironwill2008

For me, the key to actually hitting my rear delts, rather than the stronger back muscles was to do bent-over laterals with light weight (12-15 reps). I found that if I used heavier dumbbells, the back muscles would take over, leaving the rear delts underworked/underdeveloped.

x2.

PHX04 · 08-19-2008, 04:04 PM

Emmortal · 08-19-2008, 05:10 PM

The problem, as someone already stated having, with doing bent over lateral raises is that it recruits the back muscles too much. Reverse incline lateral raises are a much better move IMO because it helps decrease the recruitment of the back muscles into the movement. When hunched over like this your back has to support your torso and the weight, when laying on the bench your back is taken out of having to support you. Lay face first on an incline bench and do the lateral raises, this way you can use a heavier weight without worrying too much about hitting the back.

NSD86 · 08-21-2008, 05:31 PM

Just FYI, went to the gym today and did shoulders.....and got a great rear delt workout!!

EKDatDKE · 08-26-2008, 10:06 AM

Great posts everyone. Never ever heard of the face pull, but I am going to try it out as well!! Have you tried using a deltoid fly machine? They worked well for me in my old gym. Used to super set with them and got some good results. Arnold said he used to work them everyday to keep up with the rest of his shoulders? Wild.

Wherestherackat · 08-26-2008, 10:24 AM

Quote:

Originally Posted by EKDatDKE

Great posts everyone. Never ever heard of the face pull, but I am going to try it out as well!! Have you tried using a deltoid fly machine? They worked well for me in my old gym. Used to super set with them and got some good results. Arnold said he used to work them everyday to keep up with the rest of his shoulders? Wild.

If you're not using AAS, you would be over training for sure.

brad71983 · 08-26-2008, 10:29 AM

Quote:

Originally Posted by Wherestherackat

If you're not using AAS, you would be over training for sure.

http://www.uploadthis.co.uk/uploads/...20dumbass!.jpg

itzfrank · 08-26-2008, 11:31 AM

Quote:

Originally Posted by NSD86

With the bent-over lat raises I have a really hard time "feeling" the rear delt being hit. Any tips on form? Maybe I need to work more on my mmc. What are face pulls?

be sure to point the pinky side of your hand towards the ceiling. This should help to keep the middle delt out of the equation.