Rear delt wont grow.

[parre25]

Im hitting my rear delts with all kind of exersises but they wont grow pictures on my profile.

[zGwild]

Im hitting my rear delts with all kind of exersises but they wont grow pictures on my profile.

How much weight have you gained in the past 4 months?

[mtpockets]

When isolating rear delts go real light. If you go too heavy when isolating, them the traps tend to get most out of the workout.

real light hi rep face pulls work best for me, varied heights and grip

[66rogue66]

When isolating rear delts go real light. If you go too heavy when isolating, them the traps tend to get most out of the workout.

real light hi rep face pulls work best for me, varied heights and grip

I'll second this ^^

[ironwill2008]

Im hitting my rear delts with all kind of exersises but they wont grow pictures on my profile.

Face Pulls, once or twice per week. Three-four sets done with light weight for 12-15 reps, slow, controlled motion. This exercise is all about precise form, and not at all about how much weight you use. Anything else, and your much stronger back muscles will take over, leaving your rear delts relatively unworked.


Here's a decent representation of proper form; many other yt vids show incorrect or gimmicky form:

[grubman]

Looking over your posts for the last year, I’m starting to think you have an unnatural obsession with your back? . It looks to me (from your pics) that everything upper body (how are those legs?) is growing pretty well in proportion, including your shoulders.

So what exactly are you doing for your rear Delts now, and how does that fit into the rest of your workout?

[parre25]

First of all i wanna thank you all for your answers. I do work legs once a week and im blessed with Good genetics when it comes to calfes. My shoulder work are mostly presses like military press and seated dumbell presses i try to go light weight on laterlas. When it comes to rear delts i do facepulls, reverse flyes with cable and rear delt or pec machine and i Always go light weight. When it comes to obsession with my back i have Always liked a well developed back from the first time i saw arnold do a backdouble bicep in pumping iron. Btw sorry for my poor english.

[smokinal]

Facepulls, reverse cable flies and reverse pec deck are all good.

Add a lying side db raise; you can use a small plate too if your gym is short on lighter db's
This is the idea but I like to keep the pinky up (lead the motion with your pinky) and I stop at about a 45 degree angle above parallel to keep tension on the rear delt.


And you said you always go light; maybe that's your issue. I know many say go light, high rep but I feel you need at least 2 heavy working sets in there somewhere. Then finish with a lighter set to burn out; or do 3 drop sets; where you get 8-10 reps with a heavy weight and then pick up a lighter db or plate and rep it out.

[jk202]

I'd say you're probably using too much weight (most everyone does)

I'd also say cable, Pec Dec or even DB rear Delt flies are better than face pulls for most people from an execution standpoint

[mtpockets]

First of all i wanna thank you all for your answers. I do work legs once a week and im blessed with Good genetics when it comes to calfes. My shoulder work are mostly presses like military press and seated dumbell presses i try to go light weight on laterlas. When it comes to rear delts i do facepulls, reverse flyes with cable and rear delt or pec machine and i Always go light weight. When it comes to obsession with my back i have Always liked a well developed back from the first time i saw arnold do a backdouble bicep in pumping iron. Btw sorry for my poor english.

Mind muscle-connection is important and often overlooked


Focus

[EjnarKolinkar]

Mind muscle-connection is important and often overlooked


Focus

Yes.

Did any of the myriad of exercises you tried make your rear delts fatigue, pump up, get sore? One more than another?

Throwing the kitchen sink at a muscle is usually less effective than progressing an exercise that works well for you.

I could tell you what work for me, but that's less important than grasping the concept.

Focus on a full range of motion, watch out for traps taking over, use muscle power not momentum to let the weight work the muscle. If you can't pause a rear delt exercise at peak contraction you might be using too much weight. We can all swing up/back a bunch of weight with our traps.

[jk202]

Focus on a full range of motion, watch out for traps taking over,

I think most people actually use way too much ROM for rear delts and never maintain tension on the rear delts for the whole set

[EjnarKolinkar]

I think most people actually use way too much ROM for rear delts and never maintain tension on the rear delts for the whole set

If someone does not understand that when tension is gone on a muscle that the isolation movement is not effective I think we have bigger problems. But 'most people' I see in the gym doing isolation work on the rear delts use too much weight and only complete a small ROM using the low back to start the weight and the traps to catch it. But we may be in different groups of 'most people'


Aside from opinions this write up has some interesting info:

https://www.strengthandconditioningr...ge_of_motion-4

Like this:

Ackland et al. (2008) reports that the posterior deltoid displays a plateau in moment arm length between 2.5 degrees and 60 degrees of shoulder flexion. Between 60 degrees and 120 degrees displays a linear decrease in moment arm length. Therefore the posterior deltoid functions as a primary shoulder extensor throughout the range of motion with the greatest contribution with the arms below horizontal.

[jk202]

If someone does not understand that when tension is gone on a muscle that the isolation movement is not effective I think we have bigger problems. But 'most people' I see in the gym doing isolation work on the rear delts use too much weight and only complete a small ROM using the low back to start the weight and the traps to catch it. But we may be in different groups of 'most people'


Aside from opinions this write up has some interesting info:

https://www.strengthandconditioningr...ge_of_motion-4

Like this:

Lol agree. Most people in commercial gyms fall into the first category

[ucsumma]

Yes.

Did any of the myriad of exercises you tried make your rear delts fatigue, pump up, get sore? One more than another?

Throwing the kitchen sink at a muscle is usually less effective than progressing an exercise that works well for you.

I could tell you what work for me, but that's less important than grasping the concept.

Focus on a full range of motion, watch out for traps taking over, use muscle power not momentum to let the weight work the muscle. If you can't pause a rear delt exercise at peak contraction you might be using too much weight. We can all swing up/back a bunch of weight with our traps.

Perfect response.

The one exercise and rep scheme that I have found works best for me personally (rear Delts grew a ton this offseason) is to do reverse cable crossovers on the high setting.

Do 3 sets.
Go to complete failure on every set.
For each rep, maintain the peak contraction to the point of feeling it solely in your rear delt for a one-one-thousand, two-two-thousand count before performing the next rep.

After your 3rd set, increase the weight 40% and do a single rep holding the peak contraction until failure (usually 45-60 seconds).

I'd do that scheme for whichever exercise you feel most accutely in your rear delts.

[parre25]

Thank you for all your answers.

[supramax]

Im hitting my rear delts with all kind of exersises but they wont grow pictures on my profile.

The best rear delt exercise I've ever found is inverted rows on a suspension trainer with a neutral grip; pulling to the shoulder (NOT THE CHEST/NOT THE BELLY). If you do that one, you'll never do another face pull.

[Guinea-pig]

Also try some pre-exhaust training...

[OldFartTom]

The best rear delt exercise I've ever found is inverted rows on a suspension trainer with a neutral grip; pulling to the shoulder (NOT THE CHEST/NOT THE BELLY). If you do that one, you'll never do another face pull.

Hmmm.. I used to do it a lot (gave up recently in favour of reverse flies ). I got so accustomed to it I had to raise my feet and put a plate on my chest. But it didn't seem to help my rear delts that much. But I'd not really thought of it until I read this post... I think I was being such a ****** idiot, being pleased with myself for the plate on my chest I was doing ego reps --> I was pulling to my chest every time

I think I'll go and try repeating that with good form and control (no plate) and pulling to *shoulders* instead.

Thanks!

[supramax]

Hmmm.. I used to do it a lot (gave up recently in favour of reverse flies ). I got so accustomed to it I had to raise my feet and put a plate on my chest. But it didn't seem to help my rear delts that much. But I'd not really thought of it until I read this post... I think I was being such a ****** idiot, being pleased with myself for the plate on my chest I was doing ego reps --> I was pulling to my chest every time

I think I'll go and try repeating that with good form and control (no plate) and pulling to *shoulders* instead.

Thanks!

You're welcome. It shouldn't need saying, but I'll say it just in case. The arms stay in line with the torso and the elbows go down. You end up in a Wing Chun punch hand/wrist position, but off the center line, obviously. Do a pump set and you'll see what muscles get worked.

[PowerIsNowledge]

Rear delts aren't meant to grow that big, they're meant to support the larger delts.

[Garage Rat]

The number one thing is to feel the muscle your targeting IMO.
If you don't feel it working or getting a pump it's probably not working for you.
The difficulty here is you can't see yourself doing the movement much with any exercise so connecting visually is harder.
All good advise above you just need to find the things that work for you.
I prefer a cross type cable movement as it gives tension through the whole movement compared to DB's.
I do like using DB lateral laying face down a very low incline bench.
It keeps the movement strict and takes away any cheating.
Sometimes though i will do heavier bent over DB laterals using a little cheat motion and keep moving the DB's.
The key is keeping the elbows out at 90 degrees away from the body.
Sometimes you think you are but the elbows drift in during the set so you have to focus on that.