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  1. #1
    Registered User brent2886's Avatar
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    Posterior Deltoid Exercises

    Help! My Post. Deltoids are lacking severely and I can't find anything to shock them into growth. Any advice would be appreciated.
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  2. #2
    Registered User bicepguy3's Avatar
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    reverse fly machine, bent over lateral raise, high BB rows, wide grip upright row.
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  3. #3
    un scronnying willldabeast's Avatar
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    i really love the reverse pec dec and bent over lateral rows to work rear delts. also, if you have a cable machine, take the handles with your opposite hands so your arms are crossed and then uncross them. (i dont know if that made sense but it works really well)
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  4. #4
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    Originally Posted by brent2886 View Post
    Help! My Post. Deltoids are lacking severely and I can't find anything to shock them into growth. Any advice would be appreciated.
    What have you tried?
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  5. #5
    brb flexing buffgrk's Avatar
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    Seated rears work for me -
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  6. #6
    Registered User brent2886's Avatar
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    I've been doing rear delt raises and bent over rows and high rows, but they still have not really done anything at all as far as growth.
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    Registered User matt1001's Avatar
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    Mine get hit when i do pullups and bent over rows then i do one set of rear delt raises when I do my shoulders on a different day
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    Registered User Slucha's Avatar
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    Like it already has been said, reverse peck deck is by far the best exercise IMO. And Facepulls are great too
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    Og of retards Canadas_elite's Avatar
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    Real delt flys worked for me a lot.http://www.healthstylesexercise.com/...r-Delt-Fly.jpg



    Also bent over dumbell reverse flys
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  10. #10
    Registered User JOHN GARGANI's Avatar
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    Originally Posted by brent2886 View Post
    I've been doing rear delt raises and bent over rows and high rows, but they still have not really done anything at all as far as growth.


    and they won't!!!! because they are all adjunctive movements for building true size in the posterior delt region.


    true size in that area is achieved by weights that you could never handle with those kind of isolation movements: it comes from either: HEAVY PRESSING, or HEAVY LAT WORK!


    1. even though they are despised on here, militaries behind the neck and even just militaries in general, assist in the growth of the posterior delt more than they are acknowledged for, even though they are mainly targeting the front delt.

    2. heavy lat work is mandatory!!! any sort of rowing, or overhead pulldowns, using very heavy weights will go a long way towards building size in the rear delts.

    once you start doing strict lat pulldowns where you accentuate the negative with over 200 pounds, you will experience a soreness in your rear delts that you never imagined.....

    I have always been supportive of isolation type movements and they are part and parcel of a total system...but that system had also better include some of the things I mentioned above.
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  11. #11
    Registered User bicepguy3's Avatar
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    if they have shoulder press machines at your gym try going face in to them...it should hit close to a btn press but its a little safer
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  12. #12
    GROPEGRABOSHITWTFBBQ! Hard Drive's Avatar
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    Pump it

    Something that the posterior deltoids respond very well to is simply goign for a pump. Most exercises can grow from just a few reps and going to failure. With posterior delts, TUT is an important principle. Do not attempt to stat chase with this muscle, you'll get better results just grabbing a few granny dumbells and going for it. It's a very small muscle, and the leverage from holding a weight at the end of your arm plus the weight of the arm itself adds up to very little weight being needed for effective resistance. I'm not even kidding, I'm a strong fellow and 5 pounds is still sufficient for me. How bad do you want it, enough to leave your ego at the door?
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  13. #13
    back with half the reps SDFlip's Avatar
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    Originally Posted by Kalt View Post
    Something that the posterior deltoids respond very well to is simply goign for a pump. Most exercises can grow from just a few reps and going to failure. With posterior delts, TUT is an important principle. Do not attempt to stat chase with this muscle, you'll get better results just grabbing a few granny dumbells and going for it. It's a very small muscle, and the leverage from holding a weight at the end of your arm plus the weight of the arm itself adds up to very little weight being needed for effective resistance. I'm not even kidding, I'm a strong fellow and 5 pounds is still sufficient for me. How bad do you want it, enough to leave your ego at the door?
    i agree with Kalt

    superset a few exercises like rear delt raises and pulldowns

    or try barbell rows pulled to the neck superset with reverse pec deck

    supersetting and concentrating on form and MMC is what has worked for me
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  14. #14
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by SDFlip View Post
    i agree with Kalt
    Lol.
    "Every kiss begins with Kay" Delts

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  15. #15
    bassing68 bassing68's Avatar
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    ^^^^^
    No doubt.
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  16. #16
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    Originally Posted by SDFlip View Post
    i agree with Kalt
    Now there's something you don't hear every day. LOL !!!
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    Registered User SuperMaine's Avatar
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    reverse flye machine is probably the best i agree!!!
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  18. #18
    K. I. S. S. jdmalm123's Avatar
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    Some of it may be a lack of activation. You really have to consciously contract the rear delts on any move to work them. Make sure you pull your shoulders rearward on any back move. Gargani's post about pulldowns/negatives is a good one.

    Also, try side-lying DB raises. Your arm goes from parallel to the floor to perpendicular. Find the best angle to contract your delt at the top. It actually makes the fly easier, but since you are not fighting gravity as much due to a shortened lever and don't have to balance your torso as much, it may allow you to get that MMC you need to fry the posterior delt.
    "Suffer the pain of discipline or suffer the pain of regret."

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    You need one or more of these: more food, more weight, more reps or more rest.

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  19. #19
    Banned Mysterious One's Avatar
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    I think rear delts are a muscle that you really need to have a good mind-muscle connection. SOme exercises I like:

    - Reverse Pec Dec (I love this one)
    - Chest-Supported Lateral Raises (Set the incline on a bench to about 45 degrees - the same as an incline BP. Then just do lateral raises. Squeeze your rear delts at the top. Make sure to raise your pinky at the top as well.)
    - Wide grip pullups.
    - All sorts of rows.
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  20. #20
    GROPEGRABOSHITWTFBBQ! Hard Drive's Avatar
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    Btn Press

    So today I met the third physical therapist claiming that BTN press withs posterior deltoid. He got all into it when I said he was full of it and said that it's not the outer head but the inner head beind worked and stuff. I'd like to hear more on it, even if it is just steaming bs.
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  21. #21
    Registered User zennode's Avatar
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    Here are a few exercises I do for shoulders.

    http://xercisefactor.com/view_video....d897474079c147

    http://xercisefactor.com/view_video....c0343a2395834d

    Will be uploading more once my wrist heals.
    Share and Find videos of exercises
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    GROPEGRABOSHITWTFBBQ! Hard Drive's Avatar
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    Originally Posted by zennode View Post
    Here are a few exercises I do for shoulders.

    http://xercisefactor.com/view_video....d897474079c147

    http://xercisefactor.com/view_video....c0343a2395834d

    Will be uploading more once my wrist heals.
    Congradulations, you showed us a chest exercise and a lat exercise, both done poorly and by someone who stares at the camera way too much.



































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    Broad Man Mesomorphus's Avatar
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    Drop Set's

    I usually hit them with drop set's & Isometric holds.
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    GROPEGRABOSHITWTFBBQ! Hard Drive's Avatar
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    Originally Posted by Mesomorphus View Post
    I usually hit them with drop set's & Isometric holds.
    Yeah I can see. Man, you've got some ripped biceps, the peak is just outragous. I guess following your advice will make me just like you!
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    seaman extremist battousai216's Avatar
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    Originally Posted by JOHN GARGANI View Post
    and they won't!!!! because they are all adjunctive movements for building true size in the posterior delt region.


    true size in that area is achieved by weights that you could never handle with those kind of isolation movements: it comes from either: HEAVY PRESSING, or HEAVY LAT WORK!


    1. even though they are despised on here, militaries behind the neck and even just militaries in general, assist in the growth of the posterior delt more than they are acknowledged for, even though they are mainly targeting the front delt.

    2. heavy lat work is mandatory!!! any sort of rowing, or overhead pulldowns, using very heavy weights will go a long way towards building size in the rear delts.

    once you start doing strict lat pulldowns where you accentuate the negative with over 200 pounds, you will experience a soreness in your rear delts that you never imagined.....

    I have always been supportive of isolation type movements and they are part and parcel of a total system...but that system had also better include some of the things I mentioned above.
    i agree with this, try behind the neck presses and/or pre exhausting you rear delts
    you wanna know how i did it, this is how, i never saved anything for the swim back.
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    Could they get recruited as synergists to the lats in chinups similar to the long head of triceps?
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    Registered User IowaNative's Avatar
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    i had the same problem and started hitting them with both back and shoulders, pretty much the same exercises- just a couple times a week. really helped me out. also try a superset of rear delts on a pec dec machine and face pulls on a lat pulldown machine.
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    Registered User Chris@UGA's Avatar
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    I use bent over lateral raises and I also like to do my seated cable rows with a short (20" or so) straight bar that's usually used for curls or tricep pushdowns. An overhand grip on that straight bar really hits my rear delts, lower traps, and back really well.
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    My favourite exercise for this is reverse cable flies starting with your right arm crossed way over to your left, and going out as far as you can. Really focus on as large of a range of motion as possible.
    A new exercise I've been doing recently however which has helped in rear delt development is a variation of the rear delt fly. Go on an incline bench facing forwards, and supporting yourself with your knees and chest. Grab some light dumbells and fly them backwards until your arms are parallel with the ground. Really focus on the rear delt on this one, to minimize lat movement.
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