Rear delts

[LiLady11]

Hi....I was wondering if you ladies have any suggestions for exercises that target the rear delt...I did a search and tried to open that website that TripleV posted but it wouldnt show up...can you suggest a few exercises for me?

 

[SteelWeaver]

Rear delt d/b or cable flyes
Backwards on the pec deck machine (?)
T-bar rows (well, these are for back, but work rear delts too)

 

[GymBunny]

Rear delt d/b or cable flyes
Backwards on the pec deck machine (?)
T-bar rows (well, these are for back, but work rear delts too)

Yea, what she said!

 

[BatZgirl]

Interesting

Hmm

Never knew that , maybe I should give them a try

 

[Sassy69]

I also like rear delt crossovers - aka reverse cable crossovers. Set up the cable machine like ur gonna do cable cross overs for pecs, except take the left cable grip in your right hand, right grip in your left hand and go from them crossed in front of your face to a pull back in the same way that you would on the pec deck machine for rear delts. I keep the weights low because it gets hard to pull and keep your arms out and in tight form but it gives you a killer squeeze at the end of the pull. And of course, a controlled return back to the startign position. Remember to keep your chest out and form tight.

 

[Gladiola]

I also like rear delt crossovers - aka reverse cable crossovers. Set up the cable machine like ur gonna do cable cross overs for pecs, except take the left cable grip in your right hand, right grip in your left hand and go from them crossed in front of your face to a pull back in the same way that you would on the pec deck machine for rear delts. I keep the weights low because it gets hard to pull and keep your arms out and in tight form but it gives you a killer squeeze at the end of the pull. And of course, a controlled return back to the startign position. Remember to keep your chest out and form tight.

Hey Sassy, thanks for the explanation!! I've done those before.. but had the cables set up low, so it was hitting mostly medial delt.

For this move, do you keep your arms horizontal the whole time - with only a slight bend to the elbow - starting with palms facing each other, then palms facing front? I'm wondering cuz with the pec deck, I would have my elbows at almost 90 degrees... but with bent over reverse db flies, I keep only a slight bend to the elbow.

 

[Sassy69]

I keep a slight bend in my arms and go for the squeeze. I also end up setting the cable blocks up a little higher than shoulders and then step back from the cross beam on the cable frame so the cable lines don't hit me in the face when they cross I do the same on the reverse pec deck - but it depends on the type of machine u have access to. The one I use has handles instead of the pads set to be pushed with the meat of your upper arm.

I just did the cable exercise tonite with an extra squeeze at the end since I couldn't handle a 5 lb increase -- boy do i feel it NOW!