Improving my rear delts

camarosuper6 · 04-20-2004, 03:16 PM

Sup everyone. My problem is from the side view my shoulders seem to have a slightly slumped forward view, which isnt too uncommon. I currently am doing bent laterals and occasionally wide grip upright rows, but still have a problem bringing out my rear delts to give my shoulders that COMPLETE rounded, delt popping look. I also seem to have a bad, mind-muscle connection with them , as I tend to feel my traps take over, probably from years of nenglecting my rear delts and doing my back and traps heavy.

Any good suggestions would be appreciated.

Thanks
Dave

Spitfire · 04-20-2004, 03:24 PM

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

camarosuper6 · 04-20-2004, 03:25 PM

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

**Mudge** · 04-20-2004, 03:28 PM

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.

JLB001 · 04-20-2004, 03:30 PM

Bent over reat laterals, reverse pec dec.

camarosuper6 · 04-20-2004, 03:31 PM

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.

JLB001 · 04-20-2004, 03:36 PM

does it have a pec dec at all?

camarosuper6 · 04-20-2004, 03:43 PM

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.

JLB001 · 04-20-2004, 03:47 PM

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

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

Saturday Fever · 04-20-2004, 03:49 PM

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

camarosuper6 · 04-20-2004, 03:52 PM

Thanks.

miamiguns · 04-20-2004, 03:56 PM

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

Saturday Fever · 04-20-2004, 04:11 PM

Face pulls are pretty hot in the PL' community.

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

**Mudge** · 04-20-2004, 05:03 PM

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

**CowPimp** · 04-20-2004, 06:12 PM

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

camarosuper6 · 04-20-2004, 06:22 PM

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

JerseyDevil · 04-20-2004, 07:00 PM

Quote:

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.

**Prince** · 04-20-2004, 07:14 PM

Quote:

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.

Vieope · 04-20-2004, 08:17 PM

Quote:

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 ?

JerseyDevil · 04-20-2004, 08:28 PM

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.

Vieope · 04-20-2004, 08:36 PM

Ok then

camarosuper6 · 04-21-2004, 12:13 AM

140 x 12 in BB curls?

Damn.

Yanick · 04-21-2004, 12:21 AM

Quote:

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.

JerseyDevil · 04-21-2004, 08:22 AM

Quote:

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....

plouffe · 04-21-2004, 02:40 PM

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

Quadsweep · 04-24-2004, 12:04 PM

Give the side lying rear delt raises a try

The BIG problem with the standing or seated version of the dumbell rear delt raises is the curve of resistance. The weight feels very easy to start of with and becomes extremely difficult just short of completing the transverse abduction.

The side lying lateral raise got a more even distributrion of resistance.

Your infraspinatus and teres minor get exercised as well. They are a bit neglected when doing compund rows etc.

04-20-2004, 03:16 PM	#1
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Improving my rear delts Sup everyone. My problem is from the side view my shoulders seem to have a slightly slumped forward view, which isnt too uncommon. I currently am doing bent laterals and occasionally wide grip upright rows, but still have a problem bringing out my rear delts to give my shoulders that COMPLETE rounded, delt popping look. I also seem to have a bad, mind-muscle connection with them , as I tend to feel my traps take over, probably from years of nenglecting my rear delts and doing my back and traps heavy. Any good suggestions would be appreciated. Thanks Dave
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-20-2004, 03:24 PM	#2
Spitfire Im hungry Elite Member Join Date: Feb 2004 Location: South Florida Posts: 2,778 Photos: 2	I was just doing a search on lats and saw this. Good timein
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04-20-2004, 03:25 PM	#3
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	heh.. i meant DELTS... I dunno why I put lats in there..
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-20-2004, 03:28 PM	#4
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

04-20-2004, 03:30 PM	#5
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Bent over reat laterals, reverse pec dec.
	"When you get to the end of your rope, tie a knot in it and hang on."

04-20-2004, 03:31 PM	#6
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	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.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-20-2004, 03:36 PM	#7
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	does it have a pec dec at all?
	"When you get to the end of your rope, tie a knot in it and hang on."

04-20-2004, 03:43 PM	#8
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	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.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-20-2004, 03:47 PM	#9
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	http://www.abcbodybuilding.com/exerc...rdeltraise.htm http://www.abcbodybuilding.com/exercise1.htm
	"When you get to the end of your rope, tie a knot in it and hang on."

04-20-2004, 03:49 PM	#10
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Do you do any kind of rowing or pullups or pulldowns? All of those lifts will work your rear delts rather nicely.
	yay.

04-20-2004, 03:52 PM	#11
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Thanks.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-20-2004, 03:56 PM	#12
miamiguns Registered User Join Date: Jul 2002 Location: Miami Posts: 133	Camaro, bent laterals are good. Also try bent rows w/wide grip barbell. These always worked my rear delts hella good.

04-20-2004, 04:11 PM	#13
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Face pulls are pretty hot in the PL' community. http://www.weightliftingdiscussion.com/facepull.html
	yay.

04-20-2004, 05:03 PM	#14
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	Camaro, can you pull the seat off. The short guys do this all the time.

04-20-2004, 06:12 PM	#15
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I would say the lying rear lateral raise and perpindicular dumbell rows are my favorites.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-20-2004, 08:36 PM	#21
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,863 Photos: 10	Ok then
	FURtherness

04-20-2004, 06:22 PM	#16
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	I wish i could, but I cant pull the seat off.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-20-2004, 08:28 PM	#20
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	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 - 3858 BB curls - 1258 Decline press - 3159 Mudge likes freeweights. Last edited by JerseyDevil : 04-21-2004 at 08:23 AM.*

04-21-2004, 12:13 AM	#22
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	140 x 12 in BB curls? Damn.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-21-2004, 02:40 PM	#25
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	My form gets really sloppy with any form of bent rows ( dumbbells ).
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

04-24-2004, 12:04 PM	#26
Quadsweep Registered User Join Date: Oct 2003 Posts: 50	Give the side lying rear delt raises a try The BIG problem with the standing or seated version of the dumbell rear delt raises is the curve of resistance. The weight feels very easy to start of with and becomes extremely difficult just short of completing the transverse abduction. The side lying lateral raise got a more even distributrion of resistance. Your infraspinatus and teres minor get exercised as well. They are a bit neglected when doing compund rows etc.
Quadsweep Registered User Join Date: Oct 2003 Posts: 50

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