Posterior Deltoid Exercises

[Majestyc]

What are the best exercises for posterior deltoid development?

Currently, I do the bent-over dumbbell lateral raises, but they do not work well for me. I need to replace this exercise with another.

Thank you.

[jaberocs]

pendlay rows maybe or bent over rows?

[CALLofDUTY]

What are the best exercises for posterior deltoid development?

Currently, I do the bent-over dumbbell lateral raises, but they do not work well for me. I need to replace this exercise with another.

Thank you.

Thats what I once said.

But that changed when i started to do bent over lateral raises with slow AND strict form using a moderate weight. It hurts like hell, but its worth it.

[Majestyc]

Thats what I once said.

But that changed when i started to do bent over lateral raises with slow AND strict form using a moderate weight. It hurts like hell, but its worth it.

I use 2 10 pound dumbbells at the moment, and I do the reps fairly quickly. What do you suggest I do?

[CALLofDUTY]

I use 2 10 pound dumbbells at the moment, and I do the reps fairly quickly. What do you suggest I do?

Start of with that same weight but go slow and concentrate and squeeze your delts as you raise the dumbells. Make sure form is good (look at videos on bb.com to make sure). try to do at least 12 reps. Increase weight every two weeks if possible.

[crofty22]

I like sitting down on the end of a flat bench and bending over so my torso is almost touching my thighs, with my head up and back straight. The dumbbells should be underneath your thighs. Use a light weight and use your rear delts to raise the weight up slowly in a 212 tempo, dont swing the weight up with your arms and traps. You can do this exercise with cables as well, its been very effective for me.

[Majestyc]

Start of with that same weight but go slow and concentrate and squeeze your delts as you raise the dumbells. Make sure form is good (look at videos on bb.com to make sure). try to do at least 12 reps. Increase weight every two weeks if possible.

Thanks for the tip. Also, how many seconds for the weight to go up, squeeze, and come back down?

[CALLofDUTY]

Thanks for the tip. Also, how many seconds for the weight to go up, squeeze, and come back down?

Just try any tempo as long as you're not swinging bro. A few seconds should be enough really.

[Majestyc]

Alright, thanks guys. I'm gonna stick to the exercise and use the tempo Crofty mentioned, 2:1:2.

[DJAuto]

What are you doing on back day?

[Majestyc]

What are you doing on back day?

Deadlift 4 x 8-10
Wide Grip Lat Pulldown 4 x 10
Bent Over Barbell Row 4 x 10
Seated Close Grip Cable Row 4 x 10
Hyperextension 3 x 15
Dumbbell Shrug 3 x 10
Barbell Shrug 3 x 10

[stella summers]

Try these too.




http://www.exrx.net/WeightExercises/...arDeltRow.html

[DiamondDelts]

pendlay rows maybe or bent over rows?

Huh?

[DJAuto]

Deadlift 4 x 8-10
Wide Grip Lat Pulldown 4 x 10
Bent Over Barbell Row 4 x 10
Seated Close Grip Cable Row 4 x 10
Hyperextension 3 x 15
Dumbbell Shrug 3 x 10
Barbell Shrug 3 x 10

Good.

You have some rowing movements. The posterior deltoid is hit nicely by rows, especially wide grip.

[DiamondDelts]

Good.

You have some rowing movements. The posterior deltoid is hit nicely by rows, especially wide grip.

I am not a big believer in the rowing hits the rear delts line of thinking. They never did poop for my rear delts in over a decade of doing them.

[DJAuto]

I am not a big believer in the rowing hits the rear delts line of thinking. They never did poop for my rear delts in over a decade of doing them.

Each to their own.

A few years ago, I experimented with using the reverse pec dec and reverse flys for the delts. Didn't see any above normal growth from them.

Since then, I've stayed with just the rowing movements as my sole rear deltoid exercises. Experienced the same growth as I did with the flys etc.

[tropo]

Try these too.




http://www.exrx.net/WeightExercises/...arDeltRow.html

I haven't tried those on a cable machine, but have on a rowing machine (ergometer). IMO they place the shoulder in a very unnatural position and could cause impingement.

[tropo]

What are the best exercises for posterior deltoid development?

Currently, I do the bent-over dumbbell lateral raises, but they do not work well for me. I need to replace this exercise with another.

Thank you.

Try doing them prone on a bench with a slight incline. You'll need enough of an incline to allow you to just clear the DB off the floor. This really allows you to concentrate on the movement.

[Tyciol]

I am not a big believer in the rowing hits the rear delts line of thinking. They never did poop for my rear delts in over a decade of doing them.

Even the elbows-out transverse extension kind DD!?