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Thread: Rear Delt Mass Builder....???
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03-18-2005, 08:58 PM #1Anabolic Member
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Rear Delt Mass Builder....???
I was wondering what you guys do to build up the rear delts so the fronts arent over powering or oversized. I have a feeling mine are getting that way. i only do 2 rear delt exercises. The reverse flye on an incline bench on my stomach with dumbells. Hard to have good form though with heavy weight. Also, cable reverse flye where my right hand grabs left handle and left grabs right and you extend out into reverse flye. Any help/advice would be great.
Thanks,
mike
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03-22-2005, 06:42 AM #2Anabolic Member
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bump^^
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03-22-2005, 06:45 AM #3
I find that upright rows and reverse pec dec (despite the fact that i think the pec dec machine for its original purpose is utter ****e) are the only things that give mine a good working.
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03-22-2005, 06:52 AM #4
Your already doing 2 exercises, thats good. Your doing them at the start of your delt workout too i hope? If not then start doing that. I like either standning or seated rear lateral rasies.
Laso do alot of rows in your back routine.
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03-22-2005, 07:05 AM #5Anabolic Member
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Originally Posted by palme
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03-22-2005, 07:09 AM #6
Heavy ass upright rows work for me.
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03-22-2005, 07:09 AM #7
and pressing richard simmons.
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03-22-2005, 07:11 AM #8
lol
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03-22-2005, 07:27 AM #9Anabolic Member
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Lay on a incline bench and do rear db laterals bringing your elbows back and out. Also bent over bb rows USING a wide grip(past shoulders). Experiment bringing the bar to your belly and lower chest area to see how it feels for you. Other than that you need a rear reverse pec deck machine.
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03-22-2005, 10:11 AM #10
First off, why are you doing two diff. exercises for a small muscle like the posterior delts? One exercise is good enough, and I never do a specific workout for them, I do shoulders on my back day and my dumbbell rows always seems to work them enough...
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03-22-2005, 11:10 AM #11Anabolic Member
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Originally Posted by bluethunder
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03-22-2005, 11:11 AM #12Anabolic Member
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Originally Posted by El Jugo Buen0
i dont do a specific workout for them. just looking for different exercises to do when i do them to which works best.
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03-22-2005, 07:12 PM #13Anabolic Member
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Originally Posted by Fat Mike
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03-22-2005, 07:13 PM #14Anabolic Member
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Originally Posted by bluethunder
ok, thats how i do it. thanks
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03-22-2005, 09:55 PM #15Member
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Do you guys think upright rows work your rear delts?
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03-22-2005, 10:05 PM #16
yeah, if you really pull you shoulders back at the top.
the exercize i've had the most success with is doing bend over lateral raises with a more-or-less 45 degree bend in my arms. i like to cheat a little on them- it allows me to do like 4X as much weight and the pumps are way better for me than strict form; it also allows my rear delt's to grow hella faster. imo it's the best mass exercize for the rear delts.
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03-22-2005, 10:21 PM #17
the single best mass builder for rear delts has NOTHING to do with weights IMO.
This dude at my gym has a huge set. I asked him the same thing.
It SOOOO hard to explain, cause it has to be shown.
but here goes.
lie on a flat bench..... grab 10 pounds ..just for the initial feel.
what you gotta do is work it like a piston...basically,lie down on your side... on your shoulder and brace yourself so you can drop the weight ACROSS your chest ... so your lying on you left shoulder and your right arm is draped across your chest, now, bring the weight up in a arc to a position that if you were standing you arm would be parallel to the floor... but of course your layin down still.. now the trick is to have your elbow as twisted to peak the contraction at the last second.
DAMMIT... so hard to explain...let alone do.
hmmm, sorta like lying side laterals that arnold used to do.
ahhh fak it.
brain hurts.. just do reverse pec dec
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03-22-2005, 10:30 PM #18Anabolic Member
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maybe you can find it in here under delts...
http://www.abcbodybuilding.com/exercise1.htm
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01-30-2011, 05:02 AM #19
It's a good move but I disagree that it hardly has anything to do with weights. You're using a weight, it just doesn't have to be huge since you're using the leverage of a straight arm.
Based on the description it sounds like you're doing this:
http://www.exrx.net/WeightExercises/...DeltRaise.html
Close?
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01-30-2011, 05:06 AM #20
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01-30-2011, 07:58 AM #21
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