Rear Delt Workouts

[MDizzle11]

Rows? Thats it?
I mean I went on the exercise page of BB.com but they group all of the shoulder workouts together. Is there anything else to do for rear delts? Reps for links to the workouts

[SDFlip]

Rows? Thats it?
I mean I went on the exercise page of BB.com but they group all of the shoulder workouts together. Is there anything else to do for rear delts? Reps for links to the workouts

i'm sure if you search for an answer you'll find a lot of useful information.

rear delt raises
reverse pec deck
elbows out db rows
face pulls

[V5RED]

you could do reverse flyes, but rows are enough

if you just did a set of 200Lb barbell rows do you really think a set of 20Lb dumbbell flyes will make any difference at all?

[209vaughn]

Do these. I usually do one arm at a time, so I can go really heavy. Really use your mind to use your shoulder and not your triceps to pull the weight up.

Squeeze at the top of the movement.

[TulsaCoker]

I was going to say bent over flys but 209 showed another variation lying down.

[SDFlip]

you could do reverse flyes, but rows are enough

if you just did a set of 200Lb barbell rows do you really think a set of 20Lb dumbbell flyes will make any difference at all?

yes.

[buffgrk]

reverse cable crossovers work well

[chazzy1864]

Exercises listed above all are good.

Yates row. Just a row variant, but adds a bit more emphasis to the rear delt.

[DJAuto]

A wide grip on rows effectively targets the rear deltoids, IMO.

[stealth_swimmer]

you could do reverse flyes, but rows are enough

if you just did a set of 200Lb barbell rows do you really think a set of 20Lb dumbbell flyes will make any difference at all?

only if you got genetically good rear delts. I don't see that many people around that got good rear delts without direct training. And the ones that do tend not to have big backs cus they use all arm and delt in their rowing without retracting the scapula enough so they end up not hitting their backs hard enough.

As for those poundages you gave. I think someone rowing 200 lbs on BB rows would probably use something like 60lbs on DB bent-over laterals.


There are just too many people at my gym that row a lot but still don't got rear delts that match the other two delt heads, for me to believe that everyone can row and forget about direct rear delt training and still come out with optimal development there.

[stealth_swimmer]

Do these. I usually do one arm at a time, so I can go really heavy. Really use your mind to use your shoulder and not your triceps to pull the weight up.

Squeeze at the top of the movement.

yeah, i don't do them lying though, I just do it seated most of the time. Like ya said, helps to squeeze at the top of the movement. Also gotta make sure you're really warmed up in that area before you start squeezin at the top or go to your working sets. yeah I know that's common sense you should always warm up a muscle before working it but that's one area I see lots of guys jumping right into their working sets without warming up on and then folks say they don't do them cus it hurts or gave them shoulder problems, lol.

[lancs_hotpot]

I find one set of heavy bent over laterals and one set of heavy weight on the rear pec dec is enough for my rear delts.

[amripped]

Just do a little google with "bodybuilding.com rear delts", you should find a few things.

[Mousey]

i do rear raises seated and standing. also hit the rear flye (reverse the chest flye machine)

[mattholmes1]

you can't spot train your rear-delts.

[ZWickedZ]

wide grip upright rows, I don't do these very heavy, definitely no cheating, just smooth movement.

I like the reverse cable crossovers as well, one at a time though. Again keep it strict or you'll put the emphasis on your back.

[Los_Diablo]

Yep.

I love using cables for my side and rear delt movements.

In fact I think they are superior to their free weight cousins and have now since dropped them.

[TheGr8S1]

Rear delt flyes, Scarecrows, Face pulls, Seated DB "power cleans", Band pull-aparts. remember emphasize external/lateral rotation, not all row variations will hit rear delts well because some have your arms too close to your body.

[hawkcapt1912]

another vote for face pulls

[ironwill2008]

Face pulls will really nail the rear delts, but there are a few tricks involved. Get in such a position that the cable is in-line with your rear delts; don't pull your elbows back beyond your shoulders, like you'd do with a cable row. Don't use heavy weight; if you do, you just turn this exercise into a bad cable row, and your stronger back muscles will take over the lift, leaving your rear delts underworked.

[SDFlip]

you can't spot train your rear-delts.

so i guess you can't "spot" train your front delts either?

are some of you people that post here really that stupid?

[SDFlip]

only if you got genetically good rear delts. I don't see that many people around that got good rear delts without direct training. And the ones that do tend not to have big backs cus they use all arm and delt in their rowing without retracting the scapula enough so they end up not hitting their backs hard enough.

As for those poundages you gave. I think someone rowing 200 lbs on BB rows would probably use something like 60lbs on DB bent-over laterals.


There are just too many people at my gym that row a lot but still don't got rear delts that match the other two delt heads, for me to believe that everyone can row and forget about direct rear delt training and still come out with optimal development there.

if you're using 60lbs on rear delt raises, you must have some ****ty form.

it's a RAISE, not a ROW.

you must be using more traps and upper back than rear delts. what any pro do rear db raises CORRECTLY and you'll see them using far less than 60lbs.

someone rowing 200lbs for sets of 10 will probably only do rear raises with 25lbs or less with proper form

[chazzy1864]

so i guess you can't "spot" train your front delts either?

are some of you people that post here really that stupid?

I was waiting for someone else to point out the funny in that statement.

I'm curious as to the logic behind the you can't spot train the rear delts. I know you can't spot reduce fat; call me crazy, but I always thought you can target a specific muscle.

[Rocky_Maivia]

Barbell Rows and T-Bar Rows hammer the rear delts hard. Throw in a few sets of bent laterals and 1-arm cable and you're set.

[mattholmes1]

so i guess you can't "spot" train your front delts either?

are some of you people that post here really that stupid?

Yeah I suppose inclines for upper pecs and declines for lower, right dawg? You're ****ing clueless.

[SDFlip]

Yeah I suppose inclines for upper pecs and declines for lower, right dawg? You're ****ing clueless.

actually, incline would be for upper pecs. yes, you are correct, decline is for lower. see you're not so stupid after all.

if you're not a bodybuilder go to weightlifting.com.

[CaptainGorgeous]

Yeah I suppose inclines for upper pecs and declines for lower, right dawg? You're ****ing clueless.

umm...

[mattholmes1]

I was waiting for someone else to point out the funny in that statement.

I'm curious as to the logic behind the you can't spot train the rear delts. I know you can't spot reduce fat; call me crazy, but I always thought you can target a specific muscle.

The shape of a muscle is controlled genetically. A muscle, like any other structure or organ in the body, has a certain set of parameters in which it can grow. If it didn't, it would be, well, more like a tumor. If a muscle ordinarily contracts as a group, think of how devastating (structurally) it would be if one portion of a muscle grew more than the other. The muscle would tear itself apart.
__________________

[mattholmes1]

actually, incline would be for upper pecs. yes, you are correct, decline is for lower.

LMAO .. .you sound so ridiculously stupid right now. That's a good one.

[SDFlip]

The shape of a muscle is controlled genetically. A muscle, like any other structure or organ in the body, has a certain set of parameters in which it can grow. If it didn't, it would be, well, more like a tumor. If a muscle ordinarily contracts as a group, think of how devastating (structurally) it would be if one portion of a muscle grew more than the other. The muscle would tear itself apart.
__________________

no way.