Easy Way To Work Posterior Delts?

**El Jugo Buen0** · 10-09-2005, 03:16 AM

I hate doing bent over laterals for my posterior delts, its really annoy to stand in that postion....and I don't like reversing the use of the flye machine. Anybody else have suggestion of a way I can work them out...my arms look pretty weird right now, with everything built up except the back of my shoulders lol.

**Flexor** · 10-09-2005, 12:43 PM

Bent over laterals it not a mass exercise and is more of a finisher. Do bent over barbell rows with your arms perpendicular to your trunk to take out the lats. Then you are almost entirely using your posterior delts along with mid trapezius and a bit of forearm and bicep. Or you could do single arm rows using a bench to support your left side. Then do some bent over dumbell laterals.

I'd say screw the machines.

**IBdmfkr** · 10-09-2005, 12:44 PM

Cables.

**Flexor** · 10-09-2005, 12:55 PM

Originally Posted by IBdmfkr

Cables.

Cables? Yeah maybe as the last exercise for isolation, but not as the main one. You need a good compound, bent over posterior rows.

**livewire57** · 10-09-2005, 01:41 PM

Originally Posted by Flexor

Bent over laterals it not a mass exercise and is more of a finisher. Do bent over barbell rows with your arms perpendicular to your trunk to take out the lats.

This sounds good, I want to try this. Please explain what "perpendicular to your trunk" means.

**Flexor** · 10-10-2005, 10:51 AM

Originally Posted by livewire57

This sounds good, I want to try this. Please explain what "perpendicular to your trunk" means.

Your arms are at 90 degs to your body so that your upper arms are always level with the shoulders. So elbows are far out from the body

**IBdmfkr** · 10-10-2005, 11:03 AM

Originally Posted by Flexor

Cables? Yeah maybe as the last exercise for isolation, but not as the main one. You need a good compound, bent over posterior rows.

Yes you already listed those, I wasn't going to repeat you. Although my rear delts get worked on my back days too with widegrip rows. I do not want to overtrain them and have them overtake my back either, My shoulders grow very quickly.