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 Need a good rear delt exercise
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| Author | Topic: Need a good rear delt exercise |
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The_Blond_Myth Pro Bodybuilder (Total posts: 118) |
posted March 28, 2000 01:58 AM
  
I never really trained rear delts, I always felt that mine got enough stimulation in pulling movements. I am curious as to what u guys do that train the rear delts? LP IP: Logged |
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WCP Pro Bodybuilder (Total posts: 471) |
posted March 28, 2000 02:00 AM
Reverse flys..supported..or bent over... ------------------ IP: Logged |
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The_Blond_Myth Pro Bodybuilder (Total posts: 118) |
posted March 28, 2000 02:11 AM
bent over what? an incline bench? Flat bench? that seems pretty awkward? LP IP: Logged |
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the truth Pro Bodybuilder (Total posts: 260) |
posted March 28, 2000 02:13 AM
I do mine on the Flex PecDeck / Rear Delt machine (facing the machine). I also find that I get a great deal of stimulation from pulldowns w/ triangle handle. IP: Logged |
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bad brains Pro Bodybuilder (Total posts: 279) |
posted March 28, 2000 02:18 AM
I like an incline, good isolation, rev. pec-deck also works real well...... IP: Logged |
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WCP Pro Bodybuilder (Total posts: 471) |
posted March 28, 2000 02:22 AM
well you can stand and bend over..or sit on a bench and bend over...I also agree 100% with the Truth..the pulldowns with the V-handle is a kick ass burner..as far as supported..you can use any bench with a slight incline. IP: Logged |
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macrophage69alpha Moderator (Total posts: 1067) |
posted March 28, 2000 02:31 AM
reverse flyes on a incline bench- at about 30 degrees incline. lay down on bench facing the floor- distend your shoulders and then bring the weight up in a slow-which means real slow- arcing motion. the arc should go from neutral which is where weight would hang natural to slightly out in front of you. throughout the arc you need to focus on keeping the dumbells as far away from your body as possible- this will allow you to isolate the rear delts which is a pretty weak muscle when it is doing all the work by itself. I use 12 to 15 lbs- it is amazing how heavy they are when you do this exercise properly if you find those weights too light you are probably using your traps and rhomboids. I reccomend starting with the 5 or 8 just to get the feel and motion down. sorry to be so long but rear delts are one of the most overlooked muscles and one of the most important for shoulder stability during all pressing motions. ------------------ IP: Logged |
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Gobler Pro Bodybuilder (Total posts: 175) |
posted March 28, 2000 02:58 AM
I love working rear delts. Bentover laterals are the way to go, let the shoulders do the work dont move the upperbody in up and down cheating movement. IP: Logged |
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beerbarbq Pro Bodybuilder (Total posts: 195) |
posted March 28, 2000 02:15 PM
Try heavy ass deadlifts and power cleans and you will feel great soreness in your rear delts for days. IP: Logged |
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BIG HURT Amateur Bodybuilder (Total posts: 74) |
posted March 28, 2000 02:26 PM
Bentover laterals. Behind the neck presses starting from the base of the neck,press just over the top of your head using continuous tension.PHENOMENAL,but BE CAREFUL IP: Logged |
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The_Blond_Myth Pro Bodybuilder (Total posts: 118) |
posted March 28, 2000 02:31 PM
My rear delts have been burning like hell when I do incline bench press, is this a sign that they are underdeveloped? That is why I wanted to start training them directly. LP IP: Logged |
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tray renfro Pro Bodybuilder (Total posts: 332) |
posted March 28, 2000 02:43 PM
bent-over cable laterals seated one arm cross cable laterals lying side laterals i was in the same situation, do a couple of these and you'll see a diffrence. ------------------ IP: Logged |
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big_guy1 Pro Bodybuilder (Total posts: 599) |
posted March 28, 2000 02:49 PM
how about t-bar of some sort..that help rear delts some...bent over rows, behind the neck press hits all delt.... big-guy IP: Logged |
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RoNiN Amateur Bodybuilder (Total posts: 74) |
posted March 28, 2000 06:12 PM
bent over laterals , but I found that heavy bent over rows and heavy back workouts are sometimes the best way of developing your rear delts. IP: Logged |
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tilt Amateur Bodybuilder (Total posts: 28) |
posted March 28, 2000 09:19 PM
low cable rope pulls to the neck. Elbows parrallel with shoulders, squeeze at the back of the movement IP: Logged |
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E2 Moderator (Total posts: 1785) |
posted March 28, 2000 09:52 PM
This works at the end of your shoulder day, and after you've done a few sets of rear delts get on the lat pulldown machine, put on a light weight like 180 then take the bar in an overhand grip, hands about shoulder width apart, now lean back a bit, so your back is about 15 degrees from vertical, now pull to the top of your nose, and bring your elbows out to the sides so that your elbows are pointing directly away from you. Hits the rear delts nicely, Hope i described that well enough. IP: Logged |
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MattTheSkywalker Pro Bodybuilder (Total posts: 483) |
posted March 28, 2000 10:11 PM
I do the same exercise as Macro, and 15 pounds feels like 15 tons after about 6 reps. Iused to rely on T-bars and such for rear delts, but you can do three sets of this and be SMOKED in 5 minutes. Matt IP: Logged |
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The_Blond_Myth Pro Bodybuilder (Total posts: 118) |
posted March 29, 2000 01:33 AM
My back routine consists of Lat pulldowns, and T-bar rows, along with shrugs and deadlifts. So I guess I am already getting a good amount of stimulation. I am going to have to try a few of these out and pick one that I like best. IP: Logged |
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LisaLove Amateur Bodybuilder (Total posts: 38) |
posted March 29, 2000 07:42 PM
I do the same exercise as Tilt (row to neck)but when I squeeze back I try to get my elbows above my hands and keep my hands apart, shoulder blades back. You need a cable row with separated handles that can adjust to your body's width. I think Focus on Fitness was selling them. Also, if you lie on your side facing the spot where the cable comes out you can grip the clip and pull back with your elbow straight following the line of your shoulder joint. Or you can use DBs. Rear delts are a lagging body part for me so I sometimes use it as a lead movement so I am not tired. IP: Logged |
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LittleSavage34 Pro Bodybuilder (Total posts: 110) |
posted March 29, 2000 07:49 PM
Bent over laterals using an incline bench. Be sure to support yourself correctly and make sure the bench won't slide on you. I made the mistake of not checking once, and damn...the bench slide, and I went tumbling.  ------------------ IP: Logged |
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Iron Mike Amateur Bodybuilder (Total posts: 28) |
posted March 29, 2000 10:08 PM
Bent over laterals are the best exercise for direct stimulation. I don't lie on an incline bench though cos I feel like I'm f@#king th thing. I just sit on the edge of a bench, knees together, dumbells behind legs and up you go. But I rarely train them, they get enough from other exercises. IronMike IP: Logged |
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