what works your rear deltoid head the best?

[MidwestJ]

Looking for any suggestions as this part of my shoulder, while currently improving, is still lacking.

I'm limited in the equipment that I have access to as I lift at home in my garage but the 1 exercise I concentrate on for rear delts is to lie face/stomach down on a bench and do dumbell raises to the side. (Same concept as standing but bending at the waist with your head on a seat and doing lateral raises)

These have done me good so far but am wondering if anybody else has any suggestions?

 

[the People's Champ]

any type of rowing movement will hit the rear delts pretty good. rear delt raises(reverse flys?) are also good, but after you have worked them through rowing type exercises.

rowing movements

bb rows
close grip cable rows
chin ups/pull ups
db rows
lat pulldowns
machine pullovers(I think)

 

[Vortexx]

Train rear delts always with back. Normally I train them AFTER back, but if you really want to schock rear delts (at the expense of your back) you can occaisionaly train rear delt BEFORE back.

Besides the dumbell raises you do, you can do some sets of
2-arm dumbell rows after that, use good from and contract at the top position for 2 seconds, do not row to upper abs (like barbell rows) , but to mid-chest.

alternate the order of these two exercises and occaisionaly do combined sets or German volume training to keep the rear delt in learning mode and stimulated:

session 1: (after back)
10-8-6-6 reps rear delt raise
8-8-10-12 reps 2 arm dumbell row

session 2: (before back)
10-8-6-6 reps 2 arm dumbell row
8-8-10-12 reps rear delt raise

session3: (after back)
8 reps rear delt raise (pause 15 seconds) + 8 reps 2-arm db row
do 4 combined sets, lower weight slightly each next set to be able to complete 8 reps.

session 4: german volume training (before back)
10 * 10 rear delt raise
12-10-8 2-arm dumbell rows

session 5: german volume traiing (after back)
10 * 10 2-arm dumbell row
12-10-8 rear delt raise

session 6: (before back)
10-8-6-6 reps rear delt raise
8-8-10-12 reps 2 arm dumbell row

session 7: (after back)
10-8-6-6 reps 2 arm dumbell row
8-8-10-12 reps rear delt raise

session 8: (before back)
8 reps rear delt raise (pause 15 seconds) + 8 reps 2-arm db row
do 4 combined sets, lower weight slightly each next set to be able to complete 8 reps.

session 9: german volume training (after back)
10 * 10 rear delt raise
12-10-8 2-arm dumbell rows

session 10: german volume traiing (before back)
10 * 10 2-arm dumbell row
12-10-8 rear delt raise


START WITH SESSION 1 again

I guarantee you will not go stale ez

 

[Screwball]

Face-Pulls
Seated Dumbbell Cleans
Reverse Pec Deck
Rows or Pulldowns to the chin or forehead

 

[Boss101]

Bent-Over Lateral Raises
DB/BB Rows
Upright Row

Most back and shoulder exercises works the rear deltoid.

 

[MidwestJ]

well thanks guys and vortexx for the detail. What are face pulls? I've heard about them but never figgured them out. thanks again.

 

[spatts]

Face pulls with a rope


http://boards.elitefitness.com/forum/showthread.php?postid=1460887&t=3294#post1460887

 

[steven is]

I'm limited in the equipment that I have access to as I lift at home in my garage but the 1 exercise I concentrate on for rear delts is to lie face/stomach down on a bench and do dumbell raises to the side. (Same concept as standing but bending at the waist with your head on a seat and doing lateral raises

I used to do them that way,with both at the same time ,i found later that i can get a better contraction,a better pump and also work with heavier weights if i do them one at a time>bent over a bench,it takes a little more time to complete your workout but i think its better

 

[beastboy]

Face pulls with a rope


http://boards.elitefitness.com/forum/showthread.php?postid=1460887&t=3294#post1460887

These are GREAT! I've been doing them and can really feel a burn it the rear delt....! You can also do them like a seated row with a rope.