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  1. #1
    Registered User fender23's Avatar
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    Best Rear-Delt MASS Building Lifts

    When I do rear delt lateral raises I don't seem to feel much of a pump in my rear delts. What could I possibly do to tweak the exercise so it really hits the rears? Also, in your guys' opinion, what are the best lifts for putting on mass to the rear deltoid? Thanks!
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    try seated rows to your neck
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  3. #3
    Internet Badass LSU1's Avatar
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    i like to use reverse pec dec for a rear delt exercise

    in my experience i have learned that rows dont do enough for em. they too need to be isolated to grow
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  4. #4
    MIA sullly's Avatar
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    face pulls
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  5. #5
    Banned Howard 6's Avatar
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    do standing reverse pec deck but with a cable and one arm at a time. do em slow and you will get an awesome burn. do it with your arm paralel to the floor.
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  6. #6
    Registered User gountilfailure0's Avatar
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    reverse pec deck has gave me my most development there reverse pec deck cable ? hmm
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  7. #7
    Registered User gountilfailure0's Avatar
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    also ur rear delts are a small muscle u will not get so much mass there best to focus on higher reps lower weights its a delicate part when worked
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  8. #8
    Registered User ozzybob's Avatar
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    Originally Posted by fender23 View Post
    When I do rear delt lateral raises I don't seem to feel much of a pump in my rear delts. What could I possibly do to tweak the exercise so it really hits the rears? Also, in your guys' opinion, what are the best lifts for putting on mass to the rear deltoid? Thanks!
    Revers fly's, bentover rear delt raises...
    When you do them twist your wrist so the the bottom of your hand is facing up. This isolates the rear delt more.
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  9. #9
    Postural Advocate KopyKat's Avatar
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    Behind the back upright rows (reverse rows) Your ass might get in the way a bit but you can't miss those rear delts going crazy for the most part.
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  10. #10
    Defies Gravity. duong's Avatar
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    dumbbell rows.
    PUT UP OR SHUT UP
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  11. #11
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    the only thing i do to isolate them are face pulls (12-15 rep range) and rear delt on the peck deck (10 reps)
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  12. #12
    Yep, vegetarian. MrSinister's Avatar
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    Originally Posted by LSU1 View Post
    i like to use reverse pec dec for a rear delt exercise

    in my experience i have learned that rows dont do enough for em. they too need to be isolated to grow
    agreed i only got noticable mass on them when i did some direct work and that was after a lot of rowing
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  13. #13
    Supplement Logger papi93's Avatar
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    Multi-joint exercise

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  14. #14
    Keto FTMFW! Uriel_da_man's Avatar
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    Underhand bb rows, shoulder-width grip. Also try it with cables.

    For isolations I like the rear delt machine and rear delt raises on the cable crossover holding the cables without handles.
    It's UriEl btw

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  15. #15
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by fender23 View Post
    When I do rear delt lateral raises I don't seem to feel much of a pump in my rear delts. What could I possibly do to tweak the exercise so it really hits the rears? Also, in your guys' opinion, what are the best lifts for putting on mass to the rear deltoid? Thanks!
    Try rear cable raises with the rope handle.

    These are fantastic.
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