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  1. #1
    lucabratzi's Avatar
    lucabratzi is offline Anabolic Member
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    excersices for rear delt?

    the only one i really do for rear delt is my chest to an incline seat, using dumbells and pulling back. anyone got any suggestions?

  2. #2
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    Thats a good one, I personally don't use too much of an incline. Try doing a static hold.. Hold the dumbells for about 2 seconds then lower them slllooowww.. This really blows up my delts!

  3. #3
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    rows, "lawnmower pulls", and the machine that doubles as a chest fly or rear delt

  4. #4
    lucabratzi's Avatar
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    cool thanks for the advice.

  5. #5
    bluethunder is offline Anabolic Member
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    You are doing a good one on the incline but you can also just stand and bend at a 45deg angle too. Try the smith machine bent-over- row with a 45deg angle and a WIDE (this is the key)grip bringing your elbows back & up & hold/squeeze.

  6. #6
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    Bent over lateral raises are the best thing you can do!!!!!!!!!!!!!

  7. #7
    lucabratzi's Avatar
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    Quote Originally Posted by brew035
    Bent over lateral raises are the best thing you can do!!!!!!!!!!!!!
    is that like a bent over barbell row

  8. #8
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    Quote Originally Posted by lucabratzi
    is that like a bent over barbell row
    Its pretty much what your doing now

  9. #9
    *Narkissos*'s Avatar
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    a modified low pulley row...where you pull the 'v-bar' to your upper chest will hit the rear delts very directly

  10. #10
    BOUNCER is offline Retired Vet
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    Quote Originally Posted by Narkissos
    a modified low pulley row...where you pull the 'v-bar' to your upper chest will hit the rear delts very directly
    Its nothing modified about it. Read delts should be done on back day, not shoulder day like most think.

  11. #11
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    Quote Originally Posted by BOUNCER
    Its nothing modified about it. Read delts should be done on back day, not shoulder day like most think.
    agreed! and done with a straight arm fly movement!

  12. #12
    Prime's Avatar
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    Quote Originally Posted by Narkissos
    a modified low pulley row...where you pull the 'v-bar' to your upper chest will hit the rear delts very directly
    i do this but use the angled bar from the lat pulldown machine and take the widest grip possible.

  13. #13
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    Quote Originally Posted by BOUNCER
    Its nothing modified about it. Read delts should be done on back day, not shoulder day like most think.
    i do back and bi's on the same day, should i throw in rear delts also, or should i just re-arange my workout. right now my schedule is this

    mon-legs
    tue-off
    wed-chest,tri
    thur-off
    fri-back,bi's
    sat-shoulders,traps

  14. #14
    HOLLYWOOD's Avatar
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    Quote Originally Posted by lucabratzi
    i do back and bi's on the same day, should i throw in rear delts also, or should i just re-arange my workout. right now my schedule is this

    mon-legs
    tue-off
    wed-chest,tri
    thur-off
    fri-back,bi's
    sat-shoulders,traps
    all you need is one exercise for them, they're a small muscle that also get hit hard with back, keep that in mind!

  15. #15
    lucabratzi's Avatar
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    Quote Originally Posted by HOLLYWOOD
    all you need is one exercise for them, they're a small muscle that also get hit hard with back, keep that in mind!
    yeah im goin to concentrate alot more on them now though. u guys know how it is, if theres something laggin u want it to be back in proportion.

  16. #16
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by brew035
    Bent over lateral raises are the best thing you can do!!!!!!!!!!!!!
    agreed. here is a link on how to do them.. just you need to bend over about 45 degrees or do them seated and bend over and do them from behind your calves.

    http://www.abcbodybuilding.com/excer...l%20raises.htm

    http://www.abcbodybuilding.com/excer...lllaterals.htm

    these work best for me. remember slow and controlled on the way up and down. if you use momentum your not building muscle.

  17. #17
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    On the exercise u do, the more you bend your elbows the more you involve your back and less the rear delts will be involved, so you wanna get rear delts and nothing else keep them straight as you can.

  18. #18
    BOUNCER is offline Retired Vet
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    If you read Arnies book, Education of a bodybuilder he tells us to hit your rear delts on back day. I find hig reps and drop sets explode my rear delts.

  19. #19
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    SInce i got some back pain and have to work on posture rehab, i also have to train the rear delts, upper back and traps to realign posture.

    I will say that i train thoses muscles 4 times week, i use the reverse peck deck for 3 sets of 12-15, the bent lateral raize 2 sets of 12 and shrughs 2 x 10, the coolest thing is that the rear delts are starting to get really impressive.

    Give it a try.

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