rear delt movements

[uphjlyy]

guys can anyone suggest some movements to hit rear delt..thanks

[oscarjones]

reverse flys.

[CHAP]

reverse flys.

Dumbbells
Cables
and various machines

[stpete]

Reverse pec deck and dumbells.

[underworldmagic]

Ive found the best technique is lying down on a bench on yoru side and lift the dumbell off the floor and do a movement like you would for dumbell flys.

[toothache]

Bent-over dumbbell raises.

[**TOP**]

This is the best one ive done
http://www.youtube.com/watch?v=Q_MgHAHQUqE

Along with reverse pec deck

[POPS]

x2 here on the reverse peck deck. Or seat yourself backwards on a incline bench and grab a set of db's and go to town..

[underworldmagic]

a very good video: http://www.youtube.com/watch?v=7CGp-...eature=related

[armydude1]

I actually have a problem with this I think. I do reversed flyes to hit my rear delts, but my shoulder pops if I keep my arms completely out, at a 90degree angle to my body. But it will not pop if I increase or decrease the angle to about 45degrees, so one way my arms are up more, and my body forms a Y, and the other way, my arms are closer to my core, still at a 45. Does anyone else have this issue? And does it still work the same?

[quadsofsteel]

v-bar cable rows. keep your elbows inward and dont let them bow out. This way you let your lats and rear delts do the work.

[baseline_9]

My favorite is a side lateral that i have slightly modified to hit the rear delt with the most intensity you can imagine.

Firstly you need a light set of dumbells, i use 4 Kg and keep it at that weight.

Sit on the end of a bench holding the dumbbells as if you were going to do side lateral.

Now lean you body 45% towards the floor at the hips. (resting your stomach on your thighs for support.

Now to perform the movement you need to imagin going half way between a front raise and a side lateral (the dumbells will move slightly forwards and not backwards like you would normally do in a rear movement)

Raise the dumbells slowly and lower slowly.

Some will argue that this cannot possibly hit your rear delts, all i say is try it and if you have good mind/muscle connection then you will be able to do this movement using your posterior delt and the pumps will be unreal (try it now with no weight). Its one you need to perfect before it will do you any good.

[Booz]

cables..................love em.........

[ShredBundy]

Gotta hit rear delts pretty hard to get noticeable size from them. Try doing reverse DB Flys (standing or sitting on a bench), then move on to cable crossovers; utilizing the stopper ball on the cable for grip or you can use 2 stirrups, grab the right side cable with your left arm and vice versa. Lean forward and pull back slow and controlled so the cables form a X in front of your chest/neck. Start light with both, shoot for 12 reps .. reverse peck deck is a good substitute if you want to switch it up, or if cable arent available.

[awesome1]

a very good video: http://www.youtube.com/watch?v=7CGp-...eature=related

Ive seen this before its an excellent video, very informative

[M302_Imola]

google "face pulls". I like this exercise a lot, just takes a little while to get use to it.