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Thread: delts

  1. #1
    big$grip is offline New Member
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    delts

    what are good rear delt excercises.

  2. #2
    Sicilian30's Avatar
    Sicilian30 is offline Respected Member
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    I do behind back press, similar to military press but from behind the head, also cable's flys work well to. Sometimes when I can't get on the cable I just take two dumbells and do dumbell flys. That will also help with your traps too. Dips work too, but they work so many other areas. I do flys and behind back press, seems to work for me.

  3. #3
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Bent over laterals work well. I sometimes get a bench, prop it up, lay on my stomach and do laterals. Another good variation is the sit backwards in a pec deck machine.

    Pete

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    Ms Figure's Avatar
    Ms Figure is offline Retired Moderator
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    I do high cable cross-overs or low cable cross overs and bent over rear delts! great exercises but try and see which you prefer and what works for you!

  5. #5
    big$grip is offline New Member
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    Thanks you guys are a lot of help

  6. #6
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    i'm with you ms figure! i like the high cables for a nice contraction and a good burn. real delts are hard to hit with free weights, and you gotta be careful going heavy on that muscle group. it's soo easy to mess up your rotator cuff

  7. #7
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    I've found bent over barbell rows are the king. I've been doing them for 5 months as the meat of my back work out- and boom! I now have serious rear delts.

    And I don't do any rear delt exercises.

  8. #8
    Sicilian30's Avatar
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    Same here Lush.. Dane is right, gotta be careful when you are doing delts. I F*&^%^^ mine up all the time..

  9. #9
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
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    Any sort of pulling motion should help build delts and they get pretty much used all the time.Front and rear pulldowns and Miltary press will work the delt area also side raises with DB

    Billy

  10. #10
    Ms Figure's Avatar
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    I have in the past trained rear-delts with back, as Lush said Rowing exercises, pull-downs to the rear to name but a few bring the rear-delts into play.

    I'm a great believer in efficient training, previously I have trained

    Chest
    Shoulders
    Tricpes

    Legs
    Back
    Rear Delts
    Biceps

    Only two sessions aweek but optimises recovery and ensures that smaller muscle groups are not over-trained. Training related muscle groups makes for a super pump.

    As with everything, I keep things moving and change my routine around to add variety.

    Off on one there sorry guys

    Love

  11. #11
    Pete235's Avatar
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    Try seated cable rows with a wide grip (pull down bar), make sure to keep your elbows elevated, use a lighter wieght and a controled motion. Hits the rear delts nicely.

    Pete

  12. #12
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    A lot of Pec deck machines are made to use in either direction. Face the machine, keep your elbows bent slightly, and pull your arms back squeezing your scaplula together. Pause at the top of the contraction and release slowly.

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