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 Poor, neglected rear delts!
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| Author | Topic: Poor, neglected rear delts! |
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riptchick Pro Bodybuilder (Total posts: 174) |
posted July 09, 2000 06:06 PM
  
During my shoulder routine today...I did something I don't do often enough and that's check out my bod in the mirror at the gym. Now I'm not talking pull out the full posing regalia and go through a routine but I looked longer than usual and I discovered....my rear delts SUCK! Ok they don't suck--they are visible but I'm not liking the fact that the medial head is out of proportion to the rear. Normally I always do all my pressing moves first then rotate training the heads for example: Military Press
The next time I'll do Every so many workouts I just train rotator cuffs too as years on the uneven parallel bars have caused a little damage with dislocations. Now I switch shit up alot--Sometimes I'll add more or do strip sets--even rest pause strip. I'm a go to failure kinda girl though. INTENSE Now either my medial head is genetically superior or my rear delt is genetically retarded? This lead me to you guys... am I neglecting or do I need to change something? Imput? IP: Logged |
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MS Pro Bodybuilder (Total posts: 512) |
posted July 09, 2000 06:32 PM
Rear delts are a commonly lagging bodypart for many people. Out of site, out of mind! You need to prioritize them in your workout with combinations of rear-delt raises (dumbells, cables or machine....mix it up), bent over rows to chest and upright rows. A great superset is to combine bent over rows with rear delt raises. You can also try rear delt raises on a 45 degree incline bench to hit them from another angle. What ever combo you use, DO THEM FIRST in your workout, and preferably early in the week rather than later. ------------------ IP: Logged |
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riptchick Pro Bodybuilder (Total posts: 174) |
posted July 09, 2000 06:39 PM
Thanks for the reply  Forgot about the incline bench ones--haven't done them in awhile (obviously) Would you train rear delts before the pressing movements as well?IP: Logged |
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MS Pro Bodybuilder (Total posts: 512) |
posted July 09, 2000 08:18 PM
Yup. The pressing movements will have to take a backseat until the rear delts get up to speed. The medial and front heads will get plenty of stimulation from chest work anyway. IP: Logged |
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JayeLynn Pro Bodybuilder (Total posts: 230) |
posted July 10, 2000 11:07 AM
also, you might want to check your hand position. I've noticed superior emphasis on the rear delts by switching from a semi-supinated hand grip to a prone grip/position (ie, palms down). Following your freeweight stuff, hit the rear delt machine and grip the horizontal piece such that your hands are at the same height or just slightly lower than shoulder height. It also helps to have someone point to the rear delt during contraction so that you can concentrate your contraction in that spot. ------------------ IP: Logged |
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WarLobo Moderator (Total posts: 830) |
posted July 10, 2000 01:28 PM
I always like to do my rear dealts on back day. Gives a nice small break to the back while i hit the delts. I will use the peck deck only sit backwards, then there is the dumbell raises on the incline (lowest postion). LAte Lobo IP: Logged |
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riptchick Pro Bodybuilder (Total posts: 174) |
posted July 10, 2000 03:17 PM
Yes, I'm going to do that--rear delts on back day. I mentioned it to my hubby last night and he suggested the same thing. IP: Logged |
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easton Pro Bodybuilder (Total posts: 149) |
posted July 12, 2000 12:59 PM
wide grip pull ups will hit your rear delts good, pre-exhaust them like that, then do some isolation exercises with dumbells IP: Logged |
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