Posterior delts???

can anyone help me out on this one??? i'm trying to figure out which exercises i could perform to get my posterior deltoids to get bigger. any ideas???

jeff

bent over laterals work best for me.

What type of equipment do you have access to in Iraq?

Standing bent over reverse flys are the best. But I also find my rear delts get a severe beating anytime I do a back workout (deads, seated cable rows, and wide/close grip pulldwowns).

the gyms here are pretty good. we have cables, t-bars, lat pulldowns, etc. shit that you would see in your average college gym i reckon. the only thing i hate is that the highest weight dumbells they have are 100lbs. im gonna complain about that. anyway, i hope that lets you know what i got to work with. its pretty much free reign.

thanks,
jeff

When you do your upper back workout, exercises like bent-over rows, t-bar rows, unilateral db rows, seated cb rows, etc. will hit them.

For single-joint movements, exercises like bent-over lateral versions are the most popular.

Quote:

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Originally Posted by telsonman

the gyms here are pretty good. we have cables, t-bars, lat pulldowns, etc. shit that you would see in your average college gym i reckon. the only thing i hate is that the highest weight dumbells they have are 100lbs. im gonna complain about that. anyway, i hope that lets you know what i got to work with. its pretty much free reign.

thanks,
jeff

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Unilateral Db Rows will be the exercise most effected by the 100 lb limit. Most gyms, in Wisconsin, do not go over 100lbs and I've always found that very frustrating.

bent over laterals rule for rear delts, i like to do them reverse flye style on an incline bench to stop cheating

lying side laterals

can someone explain these bent over laterals to me???

thanks

Quote:

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Originally Posted by telsonman

can someone explain these bent over laterals to me???

thanks

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Go to the Exercise Technique section and check on the thread, Everything You Need. Click on the link and you'll see a demonstration of bent-over lateral variations.

i agree

If you have access to a pec dec you can sit backwards with your chest against the back pad. Hold your elbows high and squeeze them back. These are good for the post delts. You can also lay belly down on a flat bench. Use db and raise them, but make sure to keep your hands forward. This will concentrate the contraction into your post delts, and a tiny bit into your traps.