mass building for rear deltoids?

Results 1 to 13 of 13
  1. #1
    Registered User


    Join Date
    Oct 2002
    Location
    Canada
    Posts
    469
    Rep Points
    990778

    mass building for rear deltoids?

    which exercises for building mass? shoulders right now is arnold press, barbell push press, wide grip bent over rows, bent over flies...will this work to put on rear delt mass?
    "fuck it all, and fucking no regrets"

    James Hetfield

    Damage Inc.

  2. #2
    Registered User


    Join Date
    Feb 2007
    Posts
    996
    Rep Points
    821319

    any pull movement. but i'd add in bentover lateral raises.(body paralell(sp?) with floor and a hammer grip)

  3. #3
    Senior Member
    ELITE MEMBER
    Double D's Avatar


    Join Date
    May 2006
    Location
    STL
    Posts
    10,550
    Rep Points
    15343727

    Many things build size to your rear delts, but dont worry about one exercise. Worry about the routine as a whole.

  4. #4
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,121
    Rep Points
    186065565

    Quote Originally Posted by Double D View Post
    Many things build size to your rear delts, but dont worry about one exercise. Worry about the routine as a whole.
    And your diet.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  5. #5
    I am Rollo Tomassee..
    ELITE MEMBER
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
    Outside the box
    Posts
    10,533
    Rep Points
    68710456

    "MASS" for rear deltoids? Row, motherfucker, row.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  6. #6
    Registered User


    Join Date
    Oct 2002
    Location
    Canada
    Posts
    469
    Rep Points
    990778

    mass meaning that rounded look...my front and side delts are nice, but then it just kinda mushes as it goes to my back.
    "fuck it all, and fucking no regrets"

    James Hetfield

    Damage Inc.

  7. #7
    I am Rollo Tomassee..
    ELITE MEMBER
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
    Outside the box
    Posts
    10,533
    Rep Points
    68710456

    Not exactly sure what you expect them to look like.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  8. #8
    Registered User


    Join Date
    Feb 2006
    Location
    .
    Posts
    533
    Rep Points
    10

    Quote Originally Posted by cheesegrater View Post
    mass meaning that rounded look...my front and side delts are nice, but then it just kinda mushes as it goes to my back.
    Umm... that would be because they are stretched. Try flexing them.

  9. #9
    Succinct
    ELITE MEMBER
    Witchblade's Avatar


    Join Date
    Jul 2006
    Location
    Holland
    Posts
    4,469
    Rep Points
    2519459

    No, I think he's right. His posterior delts are smaller than his lateral and his anterior delts. It's a common problem that can cause a protracted shoulder girdle and internally rotated humeri.

  10. #10
    Registered User


    Join Date
    Oct 2002
    Location
    Canada
    Posts
    469
    Rep Points
    990778

    don't know if this pic will get the point across, but it's the only one i have where my rear delts are sorta visible...for a reference, i noticed the look i want on Lebron James

    "fuck it all, and fucking no regrets"

    James Hetfield

    Damage Inc.

  11. #11
    Registered User


    Join Date
    Oct 2004
    Gender
    Male
    Location
    London
    Posts
    1,279
    Rep Points
    1550989

    I know what you mean about the rounded rear shoulder detail. Unless you're genetically prone to having rounded rear delts that don't develop, there's no reason why you can't blitz them. Obviously, back, trap training will use them, but focusing on just them works better IMO.

    Try:

    Incline Bench Bent-over dumbell raises

    Put a bench at 45 degrees ( or slightly lower depending on what feels best) and lay face down on it so the top of the bench is roughly at the top/middle of your chest. Then do dumbell raises. I feel this hits the rear delts more than just bent-over raises. I don't like going too heavy if my lower backs bearing the load, and I feel my upper lats help too much also if I don't use a bench. Being on an incline lets all the stress go to just the rear delt head and again, being on a bench means I can't swing or cheat. You can either sit on the bench or stand, using it as a brace (just watch your back if doing that. Personally, I have one knee up on the bench and the other foot firmly on the floor. This keeps me stable, my torso at an incline angle and allows good form. This exercise did wonders for me. I switched it to my second set in shoulder training, after front pressing to try and prioritise them over my laterals and uprights/shrugs.

    Reverse cable-crossovers

    Secondly try reverse cable cross-overs. Stand in the middle of a cable station, cross your arms over to the opposite handles, and as if doing an 'upright' lateral raise, pull your arms back across you so you finish in an almost 'star-jump' type shape. Keep your elbows bent a little, and keep the cables at roughly shoulder level to ensure it's you rear delts doing the work and not just your traps/back. For me, this gets a great burn in there and makes them swell up nicely. This can also be done using a chain with tow handles on a single cable, although this wasn't as affective for me.

    I do dumbells one week, cables the next and sometimes super-set them. Give it a try.
    Last edited by Mags; 05-29-2007 at 04:17 AM.

  12. #12
    Barbell Ninja
    TheCurse's Avatar


    Join Date
    Sep 2004
    Location
    Dago
    Posts
    786
    Rep Points
    1499192

    i like to throw in a few sets of a unilateral reverse cable fly type motion after all my other back exercises.
    Still Alive.

  13. #13
    IM lesbo extraordinaire
    crazy_enough's Avatar


    Join Date
    Nov 2004
    Location
    hauling dem weights
    Posts
    2,497
    Rep Points
    4864820

    My rear delt lagged for the longest time. Mostly because I negleceted them and have powerful and overbearing front and side delts... Training first in ure shoulder routine may help. it did wonders for me.
    Attached Images Attached Images
    Life is what you make of it, not what it makes you...TAKE CHARGE!

    http://www.boners.com/content/791433.1.jpg

Similar Threads

  1. building mass
    By D-BOL-74 in forum Training
    Replies: 10
    Last Post: 05-05-2011, 08:58 AM
  2. Rear Delt Rows and Lateral Deltoids
    By kiko in forum Training
    Replies: 40
    Last Post: 03-25-2008, 01:30 PM
  3. Building mass, but not in the GUT..
    By ShaqFu in forum Diet & Nutrition
    Replies: 3
    Last Post: 07-10-2002, 11:10 AM
  4. building mass
    By CarbAddict in forum Training
    Replies: 4
    Last Post: 08-16-2001, 01:25 AM
  5. rear deltoids
    By ac in forum Training
    Replies: 7
    Last Post: 04-07-2001, 10:11 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
-->