best workout for rear delt?

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  1. #1
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    best workout for rear delt?

    What's the best workout for rear delts? Keep in mind I only have
    access to db's ,a bench, and a pull down machine.
    Any suggestions?
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    rows, pullups (palms away, add weight when you can) and bent over laterals all hit the rear delts pretty well

    When I first started lifting seriously I really neglected isolations and since adding the bent laterals my rear delts have grown alot. At least for me just doing pulling exercises works my back way more. If you want to focus on the delt do your rows with a dumbell and bring your elbow up high. Barbell is way more of a back exercise for me

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    Thanks I will give that a try. I gave up on DB rows a while ago because it didn't really work my back. Never thought of using it for rear delts.
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    Seated cable row. Pronated wide grip. Pull to collar bone.

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    DB reverse flies isolate them well...

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    ^ that's basically the same as bent over lateral right just a different name? Or is there a difference in form?

    That's my favorite though so far that can be done without a cable machine. Dumbell row works well if you focus on pulling the elbow up rather than pulling with the bicep. Rear delts are neglected by alot of people but all heads of the shoulder are super important to the aesthetic appeal of your physique. Rear delt makes you look thicker from the side and adds some nice definition above the tricep

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    what I do

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    bent over lateral dumbell raises

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    Quote Originally Posted by lightbearer View Post
    bent over lateral dumbell raises
    x2
    Current stats-
    5'6 160 pounds
    10-11% body fat
    PCT is for quitters.

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    Pronated wide grip. Pull to collar bone.

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