How to shread your rear deltoids?

[shadowlid]

I need to work on my rear deltoids need some techniques to get them shredded.

[LatissimusaurousRex]

I prefer to top them off with some reverse flies at the end of my back workout. It's definitely one of the more butchered exercises whether it is on a pec deck, cables, or dumb bells everyone seems to use way too much weight. You only need a little, maybe even some of the smallest weights that your gym has. Do a slow, controlled movement (no throwing the weight) and squeeze it for a few seconds at the peak point of concentration. It should hurt, a lot (in a good way).

[big_ron]

What do you mean by shredded? you cant shred 1 body part, you either have a low bf% or not

[LatissimusaurousRex]

I assumed he meant just to hit them hard.

[shadowlid]

Yea just hit them hard sorry for the confusion. LOL I do those and wide grip pull ups. I need to drop weight im not able to hold the weight for more then 1/2 a second at the peak. Ill drop to 10 or 15lbs see what i can do. Thanks, Lati

[skeletal pump]

i like reverse cables with a light weight so I'm able to squeeze at the top and hold for a second

[kiki123]

I like shrugs with a barbell. But instead of pulling straight up, pull it up and back. It's like a compound movement for the upper back and hits rear delts, rhomboids, traps etc.. Wide grip certainly hits the rear delts. Also wide grip upright rows with barbell. Check the link http://www.youtube.com/watch?v=jmLa41nMV9o about 8:10 onwards is a cool variation that will hit the rear delts as long as you lean far enough forward.

[PK-V]

cable face pulls and straight arm extentions to the rear (my viration of the bent over raise)

rear delts are one of my hardest to develop

god damn over powering anterior delts

involved in almost every lift

it's not ofter in everyday life we use our pos delt

they look sick when well eveloped and can take away a lot if under developed

[bruary17]

I assumed he meant just to hit them hard.

That's what every mother fvcker on planet earth assumed as well....except for bigron.

[tyciol]

I like shrugs with a barbell. But instead of pulling straight up, pull it up and back. It's like a compound movement for the upper back and hits rear delts, rhomboids, traps

For guys with long arms and short torsos and good glute development, pulling back would be necessary anyway on behind the back shrugs wouldn't it?

I prefer to top them off with some reverse flies at the end of my back workout. It's definitely one of the more butchered exercises whether it is on a pec deck, cables, or dumb bells everyone seems to use way too much weight. You only need a little, maybe even some of the smallest weights that your gym has. Do a slow, controlled movement (no throwing the weight) and squeeze it for a few seconds at the peak point of concentration. It should hurt, a lot (in a good way).

I've seen some guys go pretty heavy on the rear fly machine though. This one guy looks like he's using the whole stack for it in this movie, not sure how much that equals in dumbbells though.

[terraj]

Bb rows hit them well, wider grip hits them harder

[mirin_serratus]

heavy rows, heavy deadlifts, no need to waste time on separate rear delt exercises

[AllAmerican-PCS]

heavy rows, heavy deadlifts, no need to waste time on separate rear delt exercises

I agree here, but I always finish them off with 1/2" chain or attaching 5/8" chain to the end of 1/2" chain (30ft section) slightly bent over and burn them out.

[Armykid93]

heavy rows, heavy deadlifts, no need to waste time on separate rear delt exercises

Agree

[geronimo69]

Try hitting your rear delts FIRST in your routine. Tire them out first. Try sittin on the edge of a bench, lean forward till your chest is against your thighs/legs and take 80's and do "shrugs" come 6" or so off the floor, hold for a few seconds then repeat. Nails the rear delts hard. Just my 2 cents.

[Armykid93]

Try hitting your rear delts FIRST in your routine. Tire them out first. Try sittin on the edge of a bench, lean forward till your chest is against your thighs/legs and take 80's and do "shrugs" come 6" or so off the floor, hold for a few seconds then repeat. Nails the rear delts hard. Just my 2 cents.

Sounds like a decent lift. Welcome to the board

[M302_Imola]

Sounds like a decent lift. Welcome to the board

I agree, I've never seen these before going to give them a go tomorrow during my shoulder workout.

[CmyZFly]

Bent Over Lateral Raises be sure to turn the weights down..... try to do it more slowly like your pouring a glass of milk

[geronimo69]

Bent Over Lateral Raises be sure to turn the weights down..... try to do it more slowly like your pouring a glass of milk

Thanks for adding this! Solid advice.

[gearbox]

Awesome read. Will try wide rows

[KeyMastur]

try super-setting a scap-pinch and rear DB fly.