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Thread: Rear Deltoid?

  1. #1
    Registered User Quo's Avatar
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    Rear Deltoid?

    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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    bent over dumbell flys





    or rear delt fly machine
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    Or do dumbbell rows standing straight up.
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    Pullups, rows, deadlifts all hit them very well
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    Originally Posted by B3AU View Post
    bent over dumbell flys





    or rear delt fly machine
    These!
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    Reverse peck deck is also good. Allows for tension in the fully contracted position.
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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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    I much prefer face pulls to rear delt flies (DB or machine)
    squat: 385
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    Originally Posted by B3AU View Post
    bent over dumbell flys



    This is a good movement. OP, you can also do the above movement one arm at a time on a low cable pulley. For me, it is the easiest exercise to isolate the rear delts.
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    Originally Posted by GeneralSerpant View Post
    Or do dumbbell rows standing straight up.
    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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    Originally Posted by B3AU View Post
    bent over dumbell flys





    or rear delt fly machine
    Just make sure to go out to your sides when doing these and not back since it will take the tension off the rear delts and put it on the back
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    bent over flys for sure but I dont bend over that much my back tweaks.. fml
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    Originally Posted by 23ViciousV View Post
    bent over flys for sure but I dont bend over that much my back tweaks.. fml
    me too, thats why I do them seated
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    I agree with FunkymonkAW face pulls is where its at
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    I did bent over flies once with earbuds in, brought the dumbells too close, they clanged together, and cut my earphones in half. never again hahaha
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    Rear lateral raises with DB's
    Face pulls
    Reverse flye machine
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    Originally Posted by DYTrainer View Post
    Just make sure to go out to your sides when doing these and not back since it will take the tension off the rear delts and put it on the back
    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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    Face pulls are by far my favorite for rear delts.
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    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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    Originally Posted by Tyciol View Post
    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.
    you just use dumbbell with neutral grip. You don't really want to hyper-extend, just flex biceps, and don't worry about ROM.
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    Originally Posted by B3AU View Post
    bent over dumbell flys





    or rear delt fly machine
    i agree. face pulls and straight arm kickbacks are pretty good too
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    Originally Posted by GeneralSerpant View Post
    you just use dumbbell with neutral grip. You don't really want to hyper-extend, just flex biceps, and don't worry about ROM.
    I understand what you mean with neutral grip, so if you're not hyper-extending I assume you mean stopping when elbow is at side... not sure what you mean about flex biceps though. Are you bending the elbow or not?
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  23. #23
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    Lying side db raises is the only movement I really feel hits my rear delts well...but that's just me.
    The powerlifter visions a certain weight he would like to lift, he uses his body to achieve it and he gets big as a side effect.
    The bodybuilder visions a certain physique he would like to aquire, he uses weights to achieve it and he gets stronger as a side effect.
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    Banned Tyciol's Avatar
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    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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    Pushin' it Real Good smokinal's Avatar
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    Originally Posted by Tyciol View Post
    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.
    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.
    The powerlifter visions a certain weight he would like to lift, he uses his body to achieve it and he gets big as a side effect.
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    Mine are non-existent it seems but reverse cable crossovers and weighted pull-ups seem to work the rear delt.
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    Originally Posted by smokinal View Post
    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.
    Hm, 45 degrees above horizantal... do you do them on an incline bench? Anyway yeah pinky-up usually encourages internal rotation which shifts work back to rear delt, long as you don't have impingement probs.
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