What exercises are good for developing this part?I do rows on my back day but I would like to add one to work these too.
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Thread: Rear Deltoid?
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01-03-2012, 11:35 PM #1
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01-03-2012, 11:52 PM #2
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01-04-2012, 12:12 AM #3
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01-04-2012, 04:12 AM #4
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Pullups, rows, deadlifts all hit them very well
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01-04-2012, 04:15 AM #5
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01-04-2012, 05:32 AM #6
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Reverse peck deck is also good. Allows for tension in the fully contracted position.
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01-04-2012, 07:37 AM #7
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well the most common one is reverse pec dec since most gyms do have a flye machine. but i also like to use rear db raises seated and on an incline bench. i usually do one exercise at the end of my back workout and about 2 exercises on shoulder day. this method seems to work for me pretty well as i have added some good muscle back there.
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01-04-2012, 09:00 AM #8
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01-04-2012, 10:32 AM #9
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01-04-2012, 11:09 AM #10
Does this mean doing shoulder hyper-extension, kind of similar to what this guy is doing with barbell?
http://www.exrx.net/WeightExercises/...DeltRaise.html
The RoM sucks but if the rear delt is responsible for this action it makes sense to me.
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01-04-2012, 11:38 AM #11
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01-04-2012, 01:24 PM #12
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01-04-2012, 02:30 PM #13
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01-04-2012, 02:35 PM #14
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01-04-2012, 02:43 PM #15
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01-04-2012, 02:48 PM #16
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01-04-2012, 07:16 PM #17
Rear delts are part of the back. Tension will be on the back regardless. Doing it back would allow the lats to help a lot more, so you could handle more weight, but the rear delts would likely due a lower % of the work.
Elbows-in and doing it back is basically like a single-joint version of lat rows.
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01-04-2012, 07:48 PM #18
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01-04-2012, 08:18 PM #19
in order of preference for me:
face pulls
bent over rear delt db flys, seated.
to take away the needed lower back stabilization and allow you to focus on the rear delts. just grab 2 dbs, sit down, lean all the way over (knees to chest), and perform the flyes.
one arm db rear delt rows.
take a db in 1 hand hammer grip style, place the other hand against the wall to support you, bend over about 45 degrees, and w/o losing your elbow/grip/entire arm position row the weight back using your rear delt.
reverse pec dec machine.
bent over rear delt bb rows.
bent over rear delt cable flys
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01-04-2012, 09:44 PM #20
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01-05-2012, 04:01 AM #21
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01-05-2012, 02:25 PM #22
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01-05-2012, 03:45 PM #23
Lying side db raises is the only movement I really feel hits my rear delts well...but that's just me.
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01-06-2012, 12:41 PM #24
You mean like this?
http://www.exrx.net/WeightExercises/...DeltRaise.html
Or like this?
http://www.exrx.net/WeightExercises/...eralRaise.html
So incredibly similar I think ExRx messed up a bit, because I'm betting terMin/infraSpin are helping in the lying lateral just like in the lying rear delt.
Not to mention that the wrist extensors should be mentioned as stabilizers for both.
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01-06-2012, 06:00 PM #25
Neither actually. Good examples but I'm on my side, on a bench so my arm can hang down for a greater rom but the biggest diff is that I like my hand with my pinky up and leading in the movement. I get a better feel in the rear delt like this. Oh, and I go straight out in front of me and about 45 deg above horizontal with a slight pause at the top.
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01-06-2012, 07:00 PM #26
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01-06-2012, 07:39 PM #27
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