Reply
Results 1 to 21 of 21
  1. #1
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 22
    Rep Power: 0
    BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50)
    BeginnerGainz is offline

    Rear delt exercises that ARE NOT bent over lateral raises or face pulls...

    Any suggestions?

    My back day consist of deadlifts as a main lift.

    Followed by Nautilus pullover, V grip pulldowns, T bar rows and DB rows.
    Last edited by BeginnerGainz; 12-05-2019 at 06:41 AM.
    Reply With Quote

  2. #2
    Registered User John Prophet's Avatar
    Join Date: Oct 2005
    Age: 52
    Posts: 15,947
    Rep Power: 10126
    John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000) John Prophet is a name known to all. (+5000)
    John Prophet is online now
    u can do pulley laterals at various angles without having to bend over as long as the arm is coming across at the right angle.
    https://www.youtube.com/watch?v=YWq7rzUtlOk


    then anything that hits the upperback can also hit the rear delts a bit, for example maybe straight bar pulley rows

    https://www.youtube.com/watch?v=OH8npCf66H0

    u can also try things like a bent db row but where u row it more up beside your face with the elbow out wide. of course with the elbow down to the side its going to be more lats etc
    "Humility comes before honor"
    Reply With Quote

  3. #3
    Registered User InPhase's Avatar
    Join Date: Sep 2008
    Location: Australia
    Age: 39
    Posts: 626
    Rep Power: 3532
    InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500) InPhase is a glorious beacon of knowledge. (+2500)
    InPhase is offline
    High rows? Like a seated row but with a bar, and pull towards your upper chest rather than your stomach, as you would in a seated row targeting your lats.
    Reply With Quote

  4. #4
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 22
    Rep Power: 0
    BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50)
    BeginnerGainz is offline
    I can’t bring my arm up and back because of my left shoulder. Also my gym doesn’t have a seated row machine unfortunately.
    Reply With Quote

  5. #5
    Do you even lift? Motiviert's Avatar
    Join Date: Aug 2014
    Posts: 14,197
    Rep Power: 102266
    Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000)
    Motiviert is offline
    Bent over rows with barbell. Lower weight. Pull towards upper torso. Maybe sure to eliminate any ego with the weight. That way you can control it
    Idealphysiques.us too
    instagram.com/ideal_physiques

    Work so hard, you have to set an alarm clock to go to sleep.
    Reply With Quote

  6. #6
    Registered User jdesey's Avatar
    Join Date: Sep 2013
    Age: 52
    Posts: 75
    Rep Power: 208
    jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50) jdesey will become famous soon enough. (+50)
    jdesey is offline

    Peck deck reversed

    Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em
    Reply With Quote

  7. #7
    Do you even lift? Motiviert's Avatar
    Join Date: Aug 2014
    Posts: 14,197
    Rep Power: 102266
    Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000) Motiviert has a reputation beyond repute. Second best rank possible! (+100000)
    Motiviert is offline
    Originally Posted by jdesey View Post
    Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em
    Repped. I was trying to think of how to describe this haha. Thanks. This op
    Idealphysiques.us too
    instagram.com/ideal_physiques

    Work so hard, you have to set an alarm clock to go to sleep.
    Reply With Quote

  8. #8
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 22
    Rep Power: 0
    BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50)
    BeginnerGainz is offline
    Originally Posted by jdesey View Post
    Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em
    Gym doesn’t have a pec deck either unfortunately or that is what I would be doing, it’s a small newish local gym but at least they at least they allow deadlifts and have real squat racks.

    I was thinking about sitting on an abjustable bench facing towards of the pad and using dbs kind of like a pec deck. Not sure how well that would work out tho. Might have to go back to face pulls *sigh*
    Reply With Quote

  9. #9
    HeMB's Avatar
    Join Date: Nov 2013
    Posts: 1,129
    Rep Power: 3605
    HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500)
    HeMB is offline
    incline bench rear delt raises with dbs
    Skwat bench ded
    but still DYEL?
    Reply With Quote

  10. #10
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 12,036
    Rep Power: 55392
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    Reverse cable crossovers allow a better mind-muscle connection for me than any other specific rear delt exercises.
    Reply With Quote

  11. #11
    Never accept defeat! backinthegymbro's Avatar
    Join Date: Aug 2018
    Posts: 8,780
    Rep Power: 90388
    backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000) backinthegymbro has a brilliant future. Third best rank! (+40000)
    backinthegymbro is offline
    Seated rear delt cable raises

    Cobra Kai never dies!
    Reply With Quote

  12. #12
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 22
    Rep Power: 0
    BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50)
    BeginnerGainz is offline
    Originally Posted by Heisman2 View Post
    Reverse cable crossovers allow a better mind-muscle connection for me than any other specific rear delt exercises.
    High cable lateral extensions are what I’ve been doing. Probably doing them wrong though. It seems like the perfect rear delt exercise as it works the rear delt through its natural range of motion. Gonna have to try that one out again.
    Reply With Quote

  13. #13
    Registered User Garage Rat's Avatar
    Join Date: Apr 2005
    Location: So.Cal.
    Posts: 6,329
    Rep Power: 27788
    Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000)
    Garage Rat is offline
    A bent over one arm DB row can help.
    Support yourself on a rack or bench with the free hand,stay bent over close to 90 degrees,angle the upper arm outward at 90 degrees even with the shoulder.
    When you pull start with the weight below your chest and think pulling outward away from the body in sort of a semi circle.
    As mentioned some upper back will get involved also but if you focus the rear delt can be a prime mover.
    You might want to use straps also to take some grip/forearm out of the movement.
    These are better done controlled than yanking them up so a moderate weight is better than real heavy.
    Reply With Quote

  14. #14
    Registered User ncsuLuke's Avatar
    Join Date: Mar 2006
    Location: Texas, United States
    Age: 33
    Posts: 1,022
    Rep Power: 3148
    ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500) ncsuLuke is a glorious beacon of knowledge. (+2500)
    ncsuLuke is offline
    Originally Posted by jdesey View Post
    Most peck decks allow the arms to be moved to all the way back, you sit facing myths machine and extend like a reverse fly. I love em
    These are absolutely killer. One of the biggest things I miss about having a home gym.
    Reply With Quote

  15. #15
    Registered User sitsonCHROME's Avatar
    Join Date: Nov 2013
    Posts: 143
    Rep Power: 188
    sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50) sitsonCHROME will become famous soon enough. (+50)
    sitsonCHROME is offline
    Behind the back upright rows using a barbell. Curl your wrists in a bit at the end.
    "If I fail, and I pray to god that I don't, it will not be because I did not try"
    Reply With Quote

  16. #16
    Eatin' Veznor's Avatar
    Join Date: Oct 2011
    Location: Quebec, Canada
    Age: 37
    Posts: 1,324
    Rep Power: 9047
    Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000)
    Veznor is offline
    Meadows rows and "armpit rows" activate the rear delts quite a lot.
    Reply With Quote

  17. #17
    OCB Pro smokinal's Avatar
    Join Date: Dec 2008
    Posts: 5,435
    Rep Power: 78055
    smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000) smokinal has a brilliant future. Third best rank! (+40000)
    smokinal is offline
    First 2 that come to mind are lying DB lifts


    This is the closest I could find. But I recommend doing them on a flat bench with your pinky up/leading the movement; not a flat palm.

    Second is a rear cable fly

    except I like to get a better release/deload that he does in the vid=more cross in the front for a farther starting point
    2017 OCB Men's Physique Open 4th place
    17 MP Novice 4th
    18 MP Novice 5th
    18 MP 40+ 3rd
    18 MP Open 5'10" & under 1st
    18 MP 40+ 1st & Overall..Pro Card Won
    19 Classic Phys Open 3rd
    19 CP 40+ 3rd
    19 BB open 3rd
    19 BB 40+ 1st..2nd Pro Card
    19 BB 40+1st..50+1st...3rd Pro Card
    Reply With Quote

  18. #18
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 22
    Rep Power: 0
    BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50)
    BeginnerGainz is offline
    Originally Posted by Veznor View Post
    Meadows rows and "armpit rows" activate the rear delts quite a lot.
    I do armpit rows for my middle delts on my chest day, I noticed because my elbow goes behind my body it hits my rear delts pretty good too. Glad I’m not the only one doing them lol
    Reply With Quote

  19. #19
    Eatin' Veznor's Avatar
    Join Date: Oct 2011
    Location: Quebec, Canada
    Age: 37
    Posts: 1,324
    Rep Power: 9047
    Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000) Veznor is a name known to all. (+5000)
    Veznor is offline
    Originally Posted by BeginnerGainz View Post
    I do armpit rows for my middle delts on my chest day, I noticed because my elbow goes behind my body it hits my rear delts pretty good too. Glad I’m not the only one doing them lol
    And just like lateral raises, the more forward you lean, the more the emphasis on the rear delts.
    Reply With Quote

  20. #20
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 22
    Rep Power: 0
    BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50) BeginnerGainz will become famous soon enough. (+50)
    BeginnerGainz is offline
    Originally Posted by Veznor View Post
    And just like lateral raises, the more forward you lean, the more the emphasis on the rear delts.
    Good tip, didn’t think about that!
    Reply With Quote

  21. #21
    Registered User TheShadowMan's Avatar
    Join Date: Jul 2014
    Posts: 1,951
    Rep Power: 10871
    TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000)
    TheShadowMan is offline
    Rear delt row, pulled in line with the shoulder to focus on the posterior delt. Also, rear delt raises for a little extra if desired.
    Back to basics full body routine: https://pastebin.com/JzL371zp
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts