Seated rear deltoid raises or standing?

[Big_Pumpa]

Which, in your opinion is the most effective exercise in hitting the rear deltoids...

Seated rear delt raises or standing but bent over?

Not sure which to include in my shoulder workout.

I do...

3x8 shoulder press
3x8 upright row
3x8 lateral raise
3x8 rear delt raises
4x8 shrugs


Does this shoulder workout look okay? Do I need to include front raises or are the shoulders getting hit enough from the above exercises?

Thanks for all your help guys

[chazzy1864]

Either one would work. I'd say whichever you can get the better contraction with (try both out, then pick one).


For your lateral raises and bent over raises, I'd suggest raising your rep range. Work in the 12-15 range (or 10 at minimum). People generally see better results in that range.

You can use whatever range you want, just if you go too heavy, you force your traps to take over the lift, thus negating the point of the exercise. So most go lighter, focus on form, squeeze, contraction, etc.

[Tyciol]

My guess is seated is better since you probably get more resistance in the stretched position and won't quit early due to fatigued spinal erectors. Having a chest pad to press against probably diminishes back arch jerk cheating too.

[retiredrunner]

bent over barbell rear delt rows are kewl

[SkullCrusher88]

I Prefer The Bent Over DB Raises. Another Effective Rear Delt Workout is the Bent over BB Row But Use a Super Wide Grip

[fitmember]

what about the ones where you stand in the cable crossover and cross the cable to hit the rear delt??