Rear shoulders

[Stacemranger]

I am getting to the point now that I'm pretty big. 220 6' 10% BF. But my rear delts are lacking. It looks like my triceps just connect to my back and I don't like that. My front and middle delts are developed pretty nicely, but I want that rounded cutoff from rear shoulders. What excersizes can I add to my shoulder day to bring these up?

Shoulders:
Arnold press OR Military press
Behind-the-neck MP
Side DB Raises
Lateral Raises
Side Cable Raises

Any help appreciated. K to all.

 

[Protobuilder]

Well, you can throw in some isolation movements such as bent over rear DB laterals. You could also do face pulls on the seated cable row machine. Frankly, a lot of guys report the most rear delt growth just from getting stronger and stronger at 90 degree BB rows or weighted pullups. If you don't do 90 degree "Pendlay" or "JS" rows, you might give those a whirl. As you train them progressively, your rear delts should grow. Think of it along the lines of your front delts growing with heavy progressive bench training.

 

[stevius]

How about lots of behind-the-neck overarm pullups followed by heavy deadlifts?

 

[stormin67]

Try using pec deck cables reverse, bend over and pull to the rear. These work friggin great !!!

 

[MsBeverlyHills]

Well, you can throw in some isolation movements such as bent over rear DB laterals. You could also do face pulls on the seated cable row machine. Frankly, a lot of guys report the most rear delt growth just from getting stronger and stronger at 90 degree BB rows or weighted pullups. If you don't do 90 degree "Pendlay" or "JS" rows, you might give those a whirl. As you train them progressively, your rear delts should grow. Think of it along the lines of your front delts growing with heavy progressive bench training.

how often? ive been training rear delts 3/wk but still not much size on em.

 

[BiggT]

how often? ive been training rear delts 3/wk but still not much size on em.

What have you been doing for them?......in addition to your main pulls, the 'extra' stuff is really at your discretion, so long as it doesn't hamper recovery.....25-40 total reps on one iso movement should be plenty for added stimulus, but not so much to screw with your recovery.

 

[MsBeverlyHills]

I cycle bentover rows w/db rows. And finish w/db overhead presses, side laterals & front laterals. 3 sets of 8-10 reps...becayse i am going for size, not strength or power (in figure theydont give a shit how strong you are!! lol).

 

[The Shadow]

seated rows
same as above but with wide over-hand grip and pull to chin

modified rear laterals.....palms facing back

 

[Protobuilder]

I cycle bentover rows w/db rows. And finish w/db overhead presses, side laterals & front laterals. 3 sets of 8-10 reps...becayse i am going for size, not strength or power (in figure theydont give a shit how strong you are!! lol).

True, but I think this is what gets people off track. If you train bent rows (90 degrees, not the 45 degree half row), you should get decent rear delt assistance. Now, if you train that lift progressively, over months and months, and not just cycle it in one Tuesday and then switch next Tuesday to reverse close grip pulldowns, you'll stimulate growth as the rear delts adapt to increasingly heavy loads. They function similar to front delts in bench. Really adding pounds to a heavy row or pullup will put meat on the rear delts. IMO, they'll do a better job than any 20 pound DB iso move. Check out combat_action, doing business as 0311 on bb.net. He's a big guy who followed this recipe for rear delt growth. Check in with him.

 

[Stacemranger]

You could also do face pulls on the seated cable row machine. Frankly, a lot of guys report the most rear delt growth just from getting stronger and stronger at 90 degree BB rows or weighted pullups.

I will definitely add the face pulls. And I'll start doing my BB rows at 90 degrees instead of 45. Try those out and see what we get.

If you don't do 90 degree "Pendlay" or "JS" rows, you might give those a whirl.

What exactly are these rows? Got a link?

 

[Stacemranger]

True, but I think this is what gets people off track. If you train bent rows (90 degrees, not the 45 degree half row), you should get decent rear delt assistance. Now, if you train that lift progressively, over months and months, and not just cycle it in one Tuesday and then switch next Tuesday to reverse close grip pulldowns, you'll stimulate growth as the rear delts adapt to increasingly heavy loads. They function similar to front delts in bench. Really adding pounds to a heavy row or pullup will put meat on the rear delts.

I'm going to definitely try the 90 degree BB rows and also add in the face pulls.

 

[Protobuilder]

Check the training sticky for info on Pendlay/JS rows. A slightly wider grip and rowing a bit higher on your abs will recruit more rear delt as well.

 

[Stacemranger]

Thanks again.

 

[maldorf]

I would have to agree with the 90 degree bent over rows. My rear delts never get as sore as when I do that movement. I also like doing bentover laterals on the cable crossover machine -one arm at a time. That movement really tears them up.

 

[MsBeverlyHills]

True, but I think this is what gets people off track. If you train bent rows (90 degrees, not the 45 degree half row), you should get decent rear delt assistance. Now, if you train that lift progressively, over months and months, and not just cycle it in one Tuesday and then switch next Tuesday to reverse close grip pulldowns, you'll stimulate growth as the rear delts adapt to increasingly heavy loads. They function similar to front delts in bench. Really adding pounds to a heavy row or pullup will put meat on the rear delts. IMO, they'll do a better job than any 20 pound DB iso move. Check out combat_action, doing business as 0311 on bb.net. He's a big guy who followed this recipe for rear delt growth. Check in with him.

bentover row question- which grip hits the rear delts more-

http://www.fitrex.com/video/small/wide_grip_bent_over_row.avi
http://www.bodybuilding.com/fun/exercises.php?Name=Reverse+Grip+Bent-Over+Rows

thanks!

 

[ProtienFiend]

Do the pitcher exercise..... Not sure whats its called.

Take a single handle on the bottom cable cross over.... then pull it in the air like your about to throw a base ball until your doing a front bicep pose... or imagine drawing a sword ( someone liked that description better ). start on a "2" or "3" for weight.

 

[Stacemranger]

Hey guys, I tried the 90 degree rows and did the face pulls along with the reverse fly and my shoulders have never had such a pump before. Thanks for the great info.

 

[Lee]

bent over DB rows are awesome for rear delts.