What is the most Effective Rear Delt Exercise for Size?

[curling]

Anyone?

 

[spatts]

I get so much rear delt growth from hang snatches. I used them specifically to build the rear delt to support the bar better when I squat.

Power cleans and face pulls are favorites too.

 

[Greek Freak]

I like high pulls and cleans. You can superset to a reverse pec dec if you really wanna destroy them.

 

[Lord_Suston]

Bent 0ver rows wide grip overhand, and reverse flyes.... Hurt like a mofo the next day....

 

[CrimsonKing]

I get so much rear delt growth from hang snatches. I used them specifically to build the rear delt to support the bar better when I squat.

Power cleans and face pulls are favorites too.

Spatts - you must have the dictionary of muslce exercises somewhere... first Valsalvas now Hang Snatches??? What are those things anyways?

 

[teen1216]

Hang snatch: http://www.exrx.net/WeightExercises/OlympicLifts/HangSnatch.html

 

[gettinlarger]

Question, and you may want to punch me in the face after this, but what are face-pulls exactly?

 

[spatts]

Spatts - you must have the dictionary of muslce exercises somewhere... first Valsalvas now Hang Snatches??? What are those things anyways?

Just part of my routine. I can't remember the last time I did a push down, a curl, or a fly.

 

[louden_swain]

Bent 0ver rows wide grip overhand, and reverse flyes.... Hurt like a mofo the next day....

Word. . . I strongly agree on this.

 

[spatts]

Question, and you may want to punch me in the face after this, but what are face-pulls exactly?

In case anyone wants to add these to his/her training. Done on a lat pull down with rope. Great for rear delts, upper back, traps. You can modify these by pulling high, low, wide, etc...

 

[kronk]

Way cool Spatts. Great stuff!

 

[spatts]

Way cool Spatts. Great stuff!

Here's the thread I pulled it from:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=142220&highlight=face+AND+pull

 

[Calypso]

good alternate exercises, i like the rope pulldowns

 

[kronk]

Here's the thread I pulled it from:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=142220&highlight=face+AND+pull

Thanks girl. Yea, I have been doing those for about a month and have noticed a big difference in my delts. I have also tried them sitting down on a cable lat row with the rop, then pulling the rope somewhat up about delt level. It hits my delts and traps in a great way.

Love the pics, you look great!

 

[vinylgroover]

If you're including bent over rows and pull-ups you should be getting all the stimulation you need IMO.

 

[Tarheel]

I was going to make a post about the same question today, thanks!

 

[curling]

Thanks for all the responses. Man, those hang snatches look radical. I'll probably screw up my first time and throw the bar on the floor behind me and get kicked out of my gym.

 

[needsize]

I've got pretty thick rear delts and all I've ever done is my regular rows and chins for back, followed by a few sets of bent over laterals. Doesn't sound like much but all that together really fries the rear delt, on bacl day that seems to be where I get the most sore

 

[gettinlarger]

In case anyone wants to add these to his/her training. Done on a lat pull down with rope. Great for rear delts, upper back, traps. You can modify these by pulling high, low, wide, etc...

Excellent. Thanks. Nice pics BTW. That you?