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  1. #1
    Luke LukeS1's Avatar
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    Rear delts are such an underrated muscle group for aesthetics (pic)

    They can make or break a back for me, as well as obviously completing the rounded look to the shoulders from the side

    Been working hard on them and it has paid off



    They are also essential for proper posture, and keep your shoulders healthy. Never skip rear delts guys, i hit them early on on my shoulder days and at the end of back days

    My favourite excersise for them is dumbbell rear delt flys, with a neutral grip (as if you were about to do hammer curls), pushing the dumbbells out away from your body as a mental cue, this eliminates the traps

    https://imgur.com/a/RXooZib
    Last edited by LukeS1; 07-18-2018 at 03:35 PM.
    6'1, 205 lbs

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  2. #2
    ~20% gay ayyy's Avatar
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    pics not workin dawg but truth

    adds way more width and makes you look way better from the back than most people realize
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  3. #3
    Registered Stacy Silencespeaks's Avatar
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    Can confirm db rear delt flys work great to develop them. I got lucky with a good trainer when I first started lifting so I've been doing rear delt work from the start.

    Also like the short bar exercise for them, not sure what it's called but it's like a narrow grip upright row.
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  4. #4
    Luke LukeS1's Avatar
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    Originally Posted by Silencespeaks View Post
    Can confirm db rear delt flys work great to develop them. I got lucky with a good trainer when I first started lifting so I've been doing rear delt work from the start.
    Wish i had this... no direct work for my first 2-3 years. As a kid you just dont think about them or realise how important they are. Its the one upper body muscle group you cant see in the mirror head on
    6'1, 205 lbs

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  5. #5
    Registered User EnglandPrevails's Avatar
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    No pic, no discussion.

    You're getting away with a warning this time. Next time the negs will fly.
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    Too many miscers claiming rear delta are useless smh
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  7. #7
    Luke LukeS1's Avatar
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    Originally Posted by EnglandPrevails View Post
    No pic, no discussion.

    You're getting away with a warning this time. Next time the negs will fly.
    Is showing for me idk why it isnt working for others
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  8. #8
    Registered User Crysthal's Avatar
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    Seal rows and rear delt flyes are all you need
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    Originally Posted by Silencespeaks View Post
    Can confirm db rear delt flys work great to develop them. I got lucky with a good trainer when I first started lifting so I've been doing rear delt work from the start.

    Also like the short bar exercise for them, not sure what it's called but it's like a narrow grip upright row.
    High pull?
    Eat the damn yolk.
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  10. #10
    Luke LukeS1's Avatar
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    Originally Posted by Crysthal View Post
    Seal rows and rear delt flyes are all you need
    Wasnt aware they were called seal rows but do these with dumbbells, great excersise !
    6'1, 205 lbs

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  11. #11
    6'2 215lb RealAesthetic's Avatar
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    can confirm, I've been trying to target them twice a week now to stimulate more growth -- I feel like it would help pull my whole look together, also targeting more upper chest and lats
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  12. #12
    insatiable TrinnieBuu's Avatar
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    Can confirm. Reverse flyes and facepull. They’re the only reason my back looks like it has anything going on. Makes you look a lot leaner if there’s decent definition.
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  13. #13
    Registered User Crysthal's Avatar
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    Originally Posted by LukeS1 View Post
    Wasnt aware they were called seal rows but do these with dumbbells, great excersise !
    Yeah doing them with dumbbells too, gamechanger!
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  14. #14
    Luke LukeS1's Avatar
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    Who keeps voting my threads 1* lol, its like a stealth neg
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  15. #15
    2012 Transformation Fit1NYC's Avatar
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    Delt routine?
    Any posts made are purely fictional in nature and by no means is anything I say to be taken seriously. Any and all pictures I post are pictures widely available on the internet and any discussions I am involved in are purely hypothetical or are commentary in nature and should not constitute advice or be considered advice
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  16. #16
    Registered User PKneyr's Avatar
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    BB rows close to the sternum hit them hard
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    6'2 215lb RealAesthetic's Avatar
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    Originally Posted by LukeS1 View Post
    Who keeps voting my threads 1* lol, its like a stealth neg
    lost it @ "stealth neg"
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  18. #18
    Luke LukeS1's Avatar
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    Originally Posted by PKneyr View Post
    BB rows close to the sternum hit them hard
    Can be more trap/lats depending on your structure, i would always recommend some isolation
    6'1, 205 lbs

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  19. #19
    Registered Rep bobbydigitaloa's Avatar
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    Agreed, I’ve hammered on mine the last few months and do a lot of snatch grip rows...it’s great.
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  20. #20
    Registered User Clkflynn's Avatar
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    LOL why are people constanly posting about rear delts, we get like two threads a day
    Not underrated btw, everyone knows ok buddy
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  21. #21
    6'2 215lb RealAesthetic's Avatar
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    Originally Posted by bobbydigitaloa View Post
    Agreed, I’ve hammered on mine the last few months and do a lot of snatch grip rows...it’s great.
    curious what types of exercises you do to target yours, I've only really been doing face pulls and seated rear flys
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  22. #22
    Luke LukeS1's Avatar
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    Originally Posted by Fit1NYC View Post
    Delt routine?
    Varies but typically something like this;

    Standing barbell ohp
    Seated dumbbell press
    Machine rear delt fly’s
    Lateral raises
    Face pulls
    Machine OHP
    Dumbbell rear delt fly’s
    Barbell upright row (strictly only to the lower pec with a wide grip)
    6'1, 205 lbs

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  23. #23
    ethnik flesh golem tokelift's Avatar
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    Agree. I'm going nuts on them atm. Was part of my shoulder rehab but now I'm putting more focus on them to avoid problems in the future.
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    6'2 215lb RealAesthetic's Avatar
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    Originally Posted by Clkflynn View Post
    LOL why are people constanly posting about rear delts, we get like two threads a day
    Not underrated btw, everyone knows ok buddy
    some people on the misc actually lift and like to talk about these things
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  26. #26
    Luke LukeS1's Avatar
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    Originally Posted by Clkflynn View Post
    LOL why are people constanly posting about rear delts, we get like two threads a day
    Not underrated btw, everyone knows ok buddy
    Thats good news, i see a lot of guys under developing them though, and if i could tell a 16 year old me some advice isolating rear delts from the get go would be high on my list
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    Registered User eod8989's Avatar
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    Do you do the rear delt flys on a bench for bent over no homo?
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    Originally Posted by RealAesthetic View Post
    curious what types of exercises you do to target yours, I've only really been doing face pulls and seated rear flys
    I’ll superset standing rear flies with something like a Yates row and then finish with a external rotation with a band.
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    Luke LukeS1's Avatar
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    Originally Posted by eod8989 View Post
    Do you do the rear delt flys on a bench for bent over no homo?
    I mix it up, doesnt make much difference as long as you arent swinging when doing them unsupported. Control is key, the traps take over quite easily
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    I agree I'd say isolating them is even more important than lat pull down because of the shoulder width it gives you. Big rear delts kind of push your lateral delts out giving the "capped" appearance.
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