Thread: Improving my rear delts

I was just doing a search on lats and saw this. Good timein

heh.. i meant DELTS... I dunno why I put lats in there..

I use the pec dec for 2-3 sets, a little higher on reps. If you need to drop the weight 60% to feel the delts for awhile go for it. I like freeweights sometimes also.

I do 2-3 sets of laterals and 2 sets of presses, so the volume for rear is a tad higher because it doesn't get much work otherwise.

Bent over reat laterals, reverse pec dec.

Wish my stupid gym HAD a reverse peck dec.

Only way I could do that is if I use the butterfly machine, and its pretty uncomfortable.

does it have a pec dec at all?

yea, but its very uncomfortable to do delts on it.

the seat is curved downward, so when you sit on it backwards, it arches your back in a funny way.

http://www.abcbodybuilding.com/exerc...rdeltraise.htm

http://www.abcbodybuilding.com/exercise1.htm

Do you do any kind of rowing or pullups or pulldowns? All of those lifts will work your rear delts rather nicely.

Thanks.

Camaro, bent laterals are good. Also try bent rows w/wide grip barbell. These always worked my rear delts hella good.

Face pulls are pretty hot in the PL' community.

http://www.weightliftingdiscussion.com/facepull.html

Camaro, can you pull the seat off. The short guys do this all the time.

I would say the lying rear lateral raise and perpindicular dumbell rows are my favorites.

I wish i could, but I cant pull the seat off.

Originally posted by Saturday Fever
Face pulls are pretty hot in the PL' community.

http://www.weightliftingdiscussion.com/facepull.html

Looks interesting SF. I'll give that a try....

Camaro, given your equipment, sounds like the bent over laterals are your best bet. To isolate the rear delt you must keep your head down and focus on squeezing your shoulder blades together. I agree this movement can be hard to 'feel', but if you do those two things I think you will see some improvement.

Originally posted by JLB001
Bent over reat laterals...

agreed.

rear delts do get a lot of indirect work from back exercises, i.e. rows.

just as your anterior delts get hit indirectly with chest, i.e. bench press.

so, mostly I just isolate the medial head, once in awhile I will do some front lateral rasess and bent over laterals.

Originally posted by Mudge
I like freeweights sometimes also.

First I read that you don´t do squats, now I read that you don´t like free weights that much.
What is up with you ?

Mudge doesn't need me to back him up, but....

He only temporarily stopped doing squats.
The 'freeweights' comment was concerning rear delt laterals (reverse pec deck as opposed to bent over laterals with DBs)

...and my man is doing:

SLDL - 385*8
BB curls - 125*8
Decline press - 315*9

Mudge likes freeweights.

Ok then

140 x 12 in BB curls?

Damn.

Originally posted by JerseyDevil
Looks interesting SF. I'll give that a try....

Camaro, given your equipment, sounds like the bent over laterals are your best bet. To isolate the rear delt you must keep your head down and focus on squeezing your shoulder blades together. I agree this movement can be hard to 'feel', but if you do those two things I think you will see some improvement.

thats right on the money. Have your shoulder blades squeezed together during the entire movement and let the work come from the rear delts, you'll have to lower the weight but you will definitely feel it more in your RD's.

Originally posted by camarosuper6
140 x 12 in BB curls?

Oops, read that wrong. The BB curls were 125*8 (still awesome). It was leg curls that were 140*12. I will edit the original post....

My form gets really sloppy with any form of bent rows ( dumbbells ).