Good for rear delts?

[ChiTownTommy]

What is a good workout for rear delts? ot what do you guys do for then

[kaberle_15]

Bent laterals

[naturalsux]

bent or seated laterals after a back workout.

[NotSmall]

Bent laterals

Yup! - Try 'em lying face down on an incline bench, pull your shoulder blades together before you start to reduce the involvement of the back muscles.

[ChiTownTommy]

Yup! - Try 'em lying face down on an incline bench, pull your shoulder blades together before you start to reduce the involvement of the back muscles.

so on a incline bench as opossed to laying with my chest on my knee's

[NotSmall]

so on a incline bench as opossed to laying with my chest on my knee's

I do both, sometimes I superset laterals & bent over laterals - I sit on the bench with the back rest vertical and do lateral raises to failure and then lean over so my chest is on my knees and go straight into bent over laterals - really pumps the delts right up!
However if I really want to concentrate on blasting the rear delts I do them face down on the incline bench as I described, it really seems to isolate them the best IMO.

[kaberle_15]

I do em like NotSmall said on an incline bench and I do drop sets, really gets you pumped and works as long as you are really stressing your delts through out the movement.

[BigJames]

I do them bent over off the end of a flat bench, but the incline bench is a great suggestion. I also added some lying side laterals to my routine and noticed almost immediate results (in that my rear delts got a great pump and I learned to "feel" them better).

Lay on a flat bench on your side. Hook the bottom arm on the edge of the bench. You will likely have to try to find the best position for you to do this. Hold a light dumbbell (5-10 lbs to start) in the hand on top. With your arm extended, raise the dumbbell from the floor in an arch until your arm is straight in the air. Do 8-12 reps for 3 sets at the end of your rear delt training.

Arnold indicates in his encyclopedia that he performed these many times a week and sometimes several times a day to bring up lagging rear delts...

See attached photo for what I am trying to describe...

[ChiTownTommy]

I am going to have to try those today

[the hulkster]

I love the whole westside school of thought doing face pulls with a band, and upright rows with a little wider grip are great for posterior delts.

[MFT81]

Watch this video, BTW ive posted this before

http://www.youtube.com/watch?v=7CGp-HUz5uI

Now, once you have the form down what i do is I.......

1. Use plates instead of D.B.s as I feel them more balanced

2. I do them in a two part set, first set is usually w/ 25 lb plate for 10-14 reps then I do a drop set with a dime and a 2.5 for another 8-12 reps then rest and reapeat for 3-4 sets.

3. For the most part I come out to the sides, but in the begining I used to bring my arms back like a swept wing fighter jet (couldnt think of a better exp sorry) and this really helps to emphasize the delt instead of the traps.

I would also recommend doing them lying face down on a mod-low incline bench.

[spywizard]

bent or seated laterals after a back workout.

i do mine at the begining, when i am strongest..

[ChiTownTommy]

Watch this video, BTW ive posted this before

http://www.youtube.com/watch?v=7CGp-HUz5uI

Now, once you have the form down what i do is I.......

1. Use plates instead of D.B.s as I feel them more balanced

2. I do them in a two part set, first set is usually w/ 25 lb plate for 10-14 reps then I do a drop set with a dime and a 2.5 for another 8-12 reps then rest and reapeat for 3-4 sets.

3. For the most part I come out to the sides, but in the begining I used to bring my arms back like a swept wing fighter jet (couldnt think of a better exp sorry) and this really helps to emphasize the delt instead of the traps.

I would also recommend doing them lying face down on a mod-low incline bench.

wow great video, wish i would have seen this about 3 hours ago because i tried that with a db andi thought i felt it more in my back so i stopped, plus i couldn't figure out how to be weel balanced

[scottish]

Sweet vid, gonna have to try some of those.

[naturalsux]

i do mine at the begining, when i am strongest..

its easier for me feel them after the workout. i guess i ll have to try them first, maybe they ll grow.