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Thread: Rear Delt Work

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    Rear Delt Work

    What are some of your favorite movements for rear delts and how much isolation rear delt work are you guys doing a week? I do reverse flys, dumbbell and machine but i just hate them and feel like they arent very effective. I do love face pulls however but is that enough?
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    Enough what?
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    Out of all the exercises I’ve done for rear delts, I’m partial to rear delt rows with a band, or with a rope attachment on a cable machine, very similar to a face pull.

    Reverse pec deck with the neutral handles are a close second.
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    Originally Posted by air2fakie View Post
    Enough what?
    Variety?
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    I would do rear delt flies with dumbbells lying facedown on a bench.

    Also, do you do bent over rows of some sort?
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    Originally Posted by EliKoehn View Post
    I would do rear delt flies with dumbbells lying facedown on a bench.

    Also, do you do bent over rows of some sort?
    Yeah i do chest supported T bar rows since i have 2 herniated disc try to support myself with bent over stuff as much as possible
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    Originally Posted by pinfante View Post
    Variety?
    There's no minimum variety threshold for rear delts.

    More importantly, it depends on how much you do, the back exercises you're doing, how you respond individually & where your rear delts are now.
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    Rear delts seem to respond pretty good to pull ups for me, but I like to isolate them with reverse fly variations to help balance all the pressing I love doing. Tried face pull stuff a bit, but I personally feel it better with straight arms. I like the "reverse pec deck" (I assume that's what people call the chest fly machine??), bent over dumbbell reverse flys, cable reverse flys. Bands would probably be good as well but I don't own bands and I like logging numbers.

    I throw in 2 or 3 sets of rear delt isolations once or twice a week.
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    Read delts come in to play with many movements. Monkey rows, bent over laterals, rowing (face pulls to hit them more)…

    Laterals tend to be a good movement in general because they can be done lighter to help strengthen smaller, innermost muscles, including the rotator cuff area.

    Ive struggled with should issues, and laterals have always been a staple in keeping them healthy.
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    I find rear delt flyes easiest when seated, takes away the stability component and lets me focus more on the target. I usually superset my overhead presses with them to balance out all three heads.
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    I super set almost all my main work with many different angles of Band pulls
    Overhand / Under hand
    Anchored low /mid/high
    Straight arm or bent arm (facepull style)
    Externally rotated or flat


    High & wide rows, cuff rear cable flyes, meadows swings, rev pec Dec, og bent over db flyes ect all get rotated in at some point..

    I just dunt take options off the table unless they hurt when I do them. Even so, I try them from time to time as you never know
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    I do them with crossed over cables like reverse chest flys.

    You can overlap your arms in front of you and achieve a very long ROM.
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    Originally Posted by SuffolkPunch View Post
    I do them with crossed over cables like reverse chest flys.

    You can overlap your arms in front of you and achieve a very long ROM.
    ^^^This is my favorite rear delt movement.

    This is second:
    Lyind side DB raises



    Except much slower and much more strict; and with pinky up, not level. And do not go full verticle. Stop short to keep tension on the rear delt.
    This guy has the basic movement down but his form and execution are horrible.
    Last edited by smokinal; 08-21-2021 at 04:00 AM.
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    Most of your rear delt development is going to come from rows. Then you can finish them off with facepulls and/or rear delt flys if you want
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    Originally Posted by pinfante View Post
    What are some of your favorite movements for rear delts and how much isolation rear delt work are you guys doing a week? I do reverse flys, dumbbell and machine but i just hate them and feel like they arent very effective. I do love face pulls however but is that enough?
    Reverse Dumbbell Fly (Seated or Standing)
    Standing Reverse Cable Fly
    Bent Over Reverse Cable Fly
    Face Pull
    Band Pull-Aparts
    Face Pulls with Band
    Barbell Rear Delt Raise (Usually do these on smith machine)
    Face Pulls with dual handles instead of rope
    Rear Delt Fly Machine

    I do 6-7 total sets per week.

    I also do back twice a week, and rear delts get hit hard on many pulling exercises. They don't need much direct work in my opinion.

    I also typically do 12-20 reps.

    You didn't give us the number of total working sets and number of reps so it's hard to say what enough is. And what is considered enough will vary person to person.

    Especially when you consider that most people train rear delts with too much weight, and just swing weights around.

    Quality > quantity

    You can do 10-12 sets of rear delt work with low quality reps that aren't very stimulating and have it still not be "enough."

    Someone else can do 6-8 total sets per week, but much better rep quality and reps that are highly stimulating, and get way more out of only those 6-8 sets.
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    Don't forget deadlifts, farmer's walks, and most any clean movement - some nice involvement there for those rears.
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    Originally Posted by MG5 View Post
    Reverse Dumbbell Fly (Seated or Standing)
    Standing Reverse Cable Fly
    Bent Over Reverse Cable Fly
    Face Pull
    Band Pull-Aparts
    Face Pulls with Band
    Barbell Rear Delt Raise (Usually do these on smith machine)
    Face Pulls with dual handles instead of rope
    Rear Delt Fly Machine

    I do 6-7 total sets per week.

    I also do back twice a week, and rear delts get hit hard on many pulling exercises. They don't need much direct work in my opinion.

    I also typically do 12-20 reps.

    You didn't give us the number of total working sets and number of reps so it's hard to say what enough is. And what is considered enough will vary person to person.

    Especially when you consider that most people train rear delts with too much weight, and just swing weights around.

    Quality > quantity

    You can do 10-12 sets of rear delt work with low quality reps that aren't very stimulating and have it still not be "enough."

    Someone else can do 6-8 total sets per week, but much better rep quality and reps that are highly stimulating, and get way more out of only those 6-8 sets.
    The dual handle face pulls with the wrist rotated inward do hit them well.
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    Originally Posted by pinfante View Post
    What are some of your favorite movements for rear delts and how much isolation rear delt work are you guys doing a week? I do reverse flys, dumbbell and machine but i just hate them and feel like they arent very effective. I do love face pulls however but is that enough?
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    Originally Posted by pinfante View Post
    The dual handle face pulls with the wrist rotated inward do hit them well.
    Wow, glad you've noticed that. I've found that to work well too. Many people ignore the differences that can be made by changing hand/wrist positioning, different grips/handles, things like that.
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    Originally Posted by Ironface View Post
    Most of your rear delt development is going to come from rows. Then you can finish them off with facepulls and/or rear delt flys if you want
    Yeah pretty much. I never did much for rear delts. 3-4 direct sets per week is probably a happy medium.
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    Originally Posted by TAWS6 View Post
    Yeah pretty much. I never did much for rear delts. 3-4 direct sets per week is probably a happy medium.
    Not saying I would only do deadlifts, but I consistently get doms in the rear delts from deads. That, rows and pullups seem to do the trick. Mine could be bigger but they're there.
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    incline reverse DB flyes

    any face pull variation
    Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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  23. #23
    Registered User jk202's Avatar
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    Originally Posted by Ironface View Post
    Most of your rear delt development is going to come from rows. Then you can finish them off with facepulls and/or rear delt flys if you want
    This, Rear Delt focused rows or pulldowns are my new favorite.

    Superset here with machine flys for a shortened / lengthened sequence https://www.instagram.com/p/CE_tzC_D...dium=copy_link
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