pathetic rear delts

[Shera]

my rear delts are sad.
i was thinking of doing two rear delt excercises (reverse peckdeck fly and reverse flys on an incline bench) on shoulder day (day one)
then on back day (day four) throwing in one rear delt excercise. do you think this will help or will it jsut be overkill?

[bicepguy3]

Probably overkill on back day because they get hit alot during rows. But just try it out for a few weeks and see which works better. Rear delts can also be tricky to hit you gonna have a good mind/muscle connection.

[slvr94civic]

Are you doing any rear delt movements at all? More than once a week is over kill IMO. The movements in your "day one" are plenty for the week.

[OutOfStep]

Try it out and see. You have to do a lot of experimenting to figure out what works for you. I don't know how much volume you plan to do, but rear delts are a small muscle and recover quickly. I've been doing bent laterals superset with face pulls using the rope and this has been torching my rear delts really nicely. As has been stated, establishing a strong mind muscle connection is essential. Good luck!

[skarotum]

Yeah, I agree, if you are doing a specific rear delt exercisde already and rowing, you should be fine. Keep in mind the cut in the rear delt is half tricep as well. And it also depends on fairly low body fat.
From your pic, your rear delts look proportioned to me.

[snowwolf]

In my opinion, one of the best rear delts exercise is the chest expander front pull ( expander directly out in front, your arms straight, pull straight back at the shoulder plane height. Extend your back a little bit, but squeeze your glutes to prevent it from hyper extending ). I use exercise tubing and no handles, it works the grip in addition to the the primary target muscles. You can get the tubing cheap here: http://www.isokineticsinc.com/catego...21020-tb_21070
or you can buy chest expander ( this one is of excellent quality, but a bit on the expensive side ) right here: http://www.mikebrownsolutions.com/cables.htm. Cheers!

[Shera]

thank you for all your input !

[stealth_swimmer]

Originally Posted by bicepguy3

Probably overkill on back day because they get hit alot during rows. But just try it out for a few weeks and see which works better. Rear delts can also be tricky to hit you gonna have a good mind/muscle connection.

How you know it's overkill? She didn't say how many sets each.

But yea generally two movements is enough IMO.
Just depends though. I use 2 or 3 movements for them cus I'm emphasizing my rear delts in my routine right now to get them caught up(now that I'm at my local gym I'm doing 3).

I do 9 sets for rear delts.

Originally Posted by slvr94civic

Are you doing any rear delt movements at all? More than once a week is over kill IMO. The movements in your "day one" are plenty for the week.

Depends on total volume spent on rear delts IMO. I feel that adding in 3 sets for rear delts at the end of back day would be good if it's just some light/moderate sets to pump the delts a little bit. I prefer just hitting it more intensely on the appropriate day.

you can try going heavy on some sets and lighter on others etc, and/or using descending sets for rear delts, even if it's just one of the exercises.

One thing you can try is going from an exercise that's hard for rear delts, to one that's easier for it...but right away so that when you can't get any more reps on the last set of the harder exercise, you can go right away to the easier one and this pumps more blood into it.

Originally Posted by skarotum

Yeah, I agree, if you are doing a specific rear delt exercisde already and rowing, you should be fine. Keep in mind the cut in the rear delt is half tricep as well. And it also depends on fairly low body fat.
From your pic, your rear delts look proportioned to me.

I don't see the point in relying on rowing for rear delt work. That pretty much implies that you're not arching the back enough on rows which means you're just limiting how much the back contracts. Most folks I see that do that got good rear delts but underdeveloped backs. I'm just going by people I see at the local gym though. Almost nobody there has a good back cus they either use too much biceps or too much rear delts.

And most folks at that gym don't have good rear delts(minus like two or three people who don't arch their backs on rows but they also lack proportional back development). Incidentally, almost nobody trains them directly.

[stella summers]

Originally Posted by bicepguy3

Probably overkill on back day because they get hit alot during rows. But just try it out for a few weeks and see which works better. Rear delts can also be tricky to hit you gonna have a good mind/muscle connection.

When I never did any isolation work for my posterior delts and relied on mostly rows or pull-ups, they still lagged.

OP, you'll probably end up enjoying the reverse pec deck. I tried it out today, and this was the first time I've ever really felt it after trying many other rear delt exercises.

[Shera]

Originally Posted by stella summers

When I never did any isolation work for my posterior delts and relied on mostly rows or pull-ups, they still lagged.

OP, you'll probably end up enjoying the reverse pec deck. I tried it out today, and this was the first time I've ever really felt it after trying many other rear delt exercises.

yes i love that excercise...i can feel it a lot more than other exercises

as for volume ( for other posters who had mentioned it ) i am doing three sets of 10 per exercise

[Wherestherackat]

Originally Posted by Shera

yes i love that excercise...i can feel it a lot more than other exercises

as for volume ( for other posters who had mentioned it ) i am doing three sets of 10 per exercise

Could just be your set/rep range. Switch it up... You'll never know what works for you if you don't try. And I'd say hit 'em twice a week and see how you feel about it. I'd hit them light one day and hard the other day you choose to do them.

[vazquez]

op,

i have the same issue. here on the boards it was recommended that on shoulder day, i workout my rear delts first. and in general to hit your weakest points.

[Ochman44]

Try out face pulls with a rope handle either seated or standing. Great exercises that hits the rear delts, traps, rhomboids. You can also use a dumbell and row with your elbow out to the side to hit the same area.