Please Scroll Down to See Forums Below chipoltecowboy
New member
My rear delts suck. I do reverse pec decs and bent over cable rows. I would like to add a little variety to my workout and beef up my rear delts. Anyone know any nice exercises?
Best Exercises for rear delts?
- Thread starter chipoltecowboy
- Start date
Use both the Priority and Shock principles. For overall mass you should start your should routine with a pressing movement, after that, hit them before you hit your side and front delts, than at the end of the workout, pump the shit into them! Try:-
(1) DB press 3 x 6-10
(2) Bent over laterals 3 x 8-12
(3) Lateral Raises 3 x 8-12
(4) Front raises 3 x 8-12
(5) rear delt machine 3 x 25-50
Try that for one week and then:
(1) Rear delt machine 3 x 12-15
(2) Overhead pressess 3 x 8-12
(3) Wide grip upright rows 3 x 8-12
(4) Cable side laterals 3 x 8-12
(5) Bent over laterals 3 x 10 (drop sets)
Also, make sure on back day you are doing bent over rows and pulling your arms right back and squeezing those shoulders together and are doing your shrugs with back.
Good luck.
(1) DB press 3 x 6-10
(2) Bent over laterals 3 x 8-12
(3) Lateral Raises 3 x 8-12
(4) Front raises 3 x 8-12
(5) rear delt machine 3 x 25-50
Try that for one week and then:
(1) Rear delt machine 3 x 12-15
(2) Overhead pressess 3 x 8-12
(3) Wide grip upright rows 3 x 8-12
(4) Cable side laterals 3 x 8-12
(5) Bent over laterals 3 x 10 (drop sets)
Also, make sure on back day you are doing bent over rows and pulling your arms right back and squeezing those shoulders together and are doing your shrugs with back.
Good luck.
IrishHandGrenade
New member
Heavy Deads.
i had soo bad shoulders a few months ago.
was stuck doing 28 kg dumbell shoulder presses for 6 monhts...couldnt get anywhere!
then, i stopped doing the seated lateral raises for the first exersice, witch ive always done. started to try to really feel the side laterals, doing them after the presse whith, now always is my starting exercise.
in a few weeks i went from the 28 to the 32 kgs.
and by lowering the sidelaterals from 16 and sloppy form to 13 and feel the form ive gotten good shoulders.
every other shoulder workout i start whit rear shoulders and the nexttime i start whit a press
the absolutly best exercise for rear i think is this cable movement.
lean forword on a bench when u do the rear shoulder movement...u know, u lean forword and pull the cable to the side, and at the top of the movement squeeze the shoulder.
i hope u understand this, not so good explaingning but....youll feel the burn.
was stuck doing 28 kg dumbell shoulder presses for 6 monhts...couldnt get anywhere!
then, i stopped doing the seated lateral raises for the first exersice, witch ive always done. started to try to really feel the side laterals, doing them after the presse whith, now always is my starting exercise.
in a few weeks i went from the 28 to the 32 kgs.
and by lowering the sidelaterals from 16 and sloppy form to 13 and feel the form ive gotten good shoulders.
every other shoulder workout i start whit rear shoulders and the nexttime i start whit a press
the absolutly best exercise for rear i think is this cable movement.
lean forword on a bench when u do the rear shoulder movement...u know, u lean forword and pull the cable to the side, and at the top of the movement squeeze the shoulder.
i hope u understand this, not so good explaingning but....youll feel the burn.
i agree... i do no iso work on rear delts (or pretty much any bodypart...) and the deads have definatelt blown up... (last competition pulled 446@145)...
cobracock1979
Member
Lengthwise barbel bent over row - definately
B
Big_BK
Guest
kilogram.
15 sets? 140 reps minimum? for shoulders?
I think along with back, shoulder require the most attention. There are 3 seperate heads of the deltoid, all need attention for optimal results. Plus you want a mass builder in there, so yes. Dont forget, this guy has weak delts - whatever he was doing was not working for him so a different approach is needed....hopefully the mutli angle approach can help him. 15 sets is not exactly high volume!
lol
That's extreme.
My front delts are very developed. i train my medial delts on chest day and rear delts with back. I'm doing no direct shoulder pressing at the moment. Incline DB presses and dips twice a week blast my delts.
I like both of these exercise, but with better form and peak contraction. No reason to go super heavy on these.
each part of the shoulder is an extrememly small muscle. smaller than the tricep if you go head by head. 15 sets is a ton for shoulders. i do less for chest and back.
i use a periodization method so i have weeks focusing on certain aspects. i rarely go for feel anymore. i record all my lifts and try and add 5 pounds to at least 80% per week. i used to do the feel method. everyone reacts differently. i will say focusing on rest periods and time under tension has made a huge difference.
MsBeverlyHills
New member
"My rear delts suck. I do reverse pec decs and bent over cable rows"
& thats why your rear delts suck- stop using machines & cables! stick w/ DBs or the bar-
Barbell Rear Delt Row
Dumbbell Lying Rear Delt Row
& thats why your rear delts suck- stop using machines & cables! stick w/ DBs or the bar-
Barbell Rear Delt Row
Dumbbell Lying Rear Delt Row
Of course bro, no routine or method (no matter how good it once was) stays great forever....changing things up and keep those muscles guessing!
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New member
snatch grip high pulls & cleans
