What's your favorite exercise for Rear Delts?

[CNoteLA]

I already know it's a small / tough muscle to isolate, but what have you had success with. The only thing I do that I feel really hits them is doing rear delts on the fly / pec deck. Rear Delt Rows with a barbell hit my back too much. Suggestions?

[Filthmonger]

If your not doin face pulls your failing at life.

[Jfern689]

Face Pulls

[K3RB3R0S]

Rev cable flys were so much better for me than face pulls

[usersignup2]

been doing Scott presses on recommendation of a miscer. skeptical at first but holy crap they work. careful if you got probs with behind the neck press though. only need really light weights, even if you can press more

[CNoteLA]

Rev cable flys were so much better for me than face pulls

I haven't tried face pulls in a long time... I don't mind reverse cable flys but I always feel it in my back... not enough isolation.

[MichaelCJ]

DB Reverse Flyes.

[DannPM]

I do bent over DB lateral raises

[K3RB3R0S]

I haven't tried face pulls in a long time... I don't mind reverse cable flys but I always feel it in my back... not enough isolation.

What grip and cable height? I go shoulder height maybe a little higher and keep the hands up. I also don't use handles so the palms face down.

[CNoteLA]

What grip and cable height? I go shoulder height maybe a little higher and keep the hands up. I also don't use handles so the palms face down.

What do you mean when you say "you don't use handles?"

[Einzelhaft]

Band pull aparts.

Face pulls should be done with the rope attachment and I think you want to pull slightly downwards

[BlackPlowMan]

I like to superset bent DB laterals with rope face pulls. 4-6 supersets of 10-15 reps on on each exercise. I only rest 20 seconds between supersets.

[ironwill2008]

I already know it's a small / tough muscle to isolate, but what have you had success with. The only thing I do that I feel really hits them is doing rear delts on the fly / pec deck. Rear Delt Rows with a barbell hit my back too much. Suggestions?

Face Pulls.

But to make them really effective, you have to 'tune' them in; otherwise, your back muscles will take over the work.

Use a rope handle (sometimes referred to as a 'triceps rope') and position your hands/arms so the cable from a high pulley lines up with your rear delts as you pull the rope. You can determine this if you can manage to get a side view of your shoulder during the exercise. Your rear delt will "pop out" into view under load; adjust your body position so that it forms a straight line with the cable. Don't allow your shoulders to move back and forth (as you would if doing Cable rows) as you rep; keep all the motion in your arms.

Use moderately light weight, somewhere around 15 reps or so. Try to use heavy weight here and your formerly excellent rear delt exercise is now a ****ty cable row, and your back will get all the work.

Try 3-4 sets of 12-15 reps. After some practice, you'll know you're doinitrite when you can feel your rear delts burning to the exclusion of all other muscles.

[CNoteLA]

Great explanation! Tried em last week (for first time in long time) and I definitely felt it in my delts. Tried it again the other day and felt it more in my upper back. This is what I've found in general (for myself) when trying to "isolate" rear delts... the key is the amount of weight. You think you can go heavier, but that just calls in the Rhomboids and traps. With the lower weight I am able to "concentrate" more on the rear delts as well as keeping my back out of the equation as much as possible.

The angle of the pull also makes a difference. When I'm careful to keep the movement in a parallel plane I can seem to hit rear delts more as well.

Face Pulls.

But to make them really effective, you have to 'tune' them in; otherwise, your back muscles will take over the work.

Use a rope handle (sometimes referred to as a 'triceps rope') and position your hands/arms so the cable from a high pulley lines up with your rear delts as you pull the rope. You can determine this if you can manage to get a side view of your shoulder during the exercise. Your rear delt will "pop out" into view under load; adjust your body position so that it forms a straight line with the cable. Don't allow your shoulders to move back and forth (as you would if doing Cable rows) as you rep; keep all the motion in your arms.

Use moderately light weight, somewhere around 15 reps or so. Try to use heavy weight here and your formerly excellent rear delt exercise is now a ****ty cable row, and your back will get all the work.

Try 3-4 sets of 12-15 reps. After some practice, you'll know you're doinitrite when you can feel your rear delts burning to the exclusion of all other muscles.

[CNoteLA]

how do you feel about using the fly machine / pec deck for rear delts?

Face Pulls.

But to make them really effective, you have to 'tune' them in; otherwise, your back muscles will take over the work.

Use a rope handle (sometimes referred to as a 'triceps rope') and position your hands/arms so the cable from a high pulley lines up with your rear delts as you pull the rope. You can determine this if you can manage to get a side view of your shoulder during the exercise. Your rear delt will "pop out" into view under load; adjust your body position so that it forms a straight line with the cable. Don't allow your shoulders to move back and forth (as you would if doing Cable rows) as you rep; keep all the motion in your arms.

Use moderately light weight, somewhere around 15 reps or so. Try to use heavy weight here and your formerly excellent rear delt exercise is now a ****ty cable row, and your back will get all the work.

Try 3-4 sets of 12-15 reps. After some practice, you'll know you're doinitrite when you can feel your rear delts burning to the exclusion of all other muscles.