Thread: Rear (Posterior) Delts

I do those except I stand inbetween a cable crossover, and basicly do it reverse. Like the stand the same way for doing normal crossovers just grab the opposite handles. I like these better the bent over rear laterals because its harder to cheat with throwing your weight around with cables.

all the time, great way to hit the rear delts.... Better to do them one at a time though than crossing the cables backwards...

I'm having trouble visualizing what you are explaining for some reason. Are you talking about a unilateral face pull?

I'll try to explain better....You stand up close and facing one side of the cable crossover machine but a little to the left side (let's say you're doing your right rear delt). Just picture what JoeR. described but only doing it with one side at a time. I'm not sure of the name of the exercise. It's kind of like using a reverse pec deck but with cables.

Originally Posted by Goodfella9783

I'll try to explain better....You stand up close and facing one side of the cable crossover machine but a little to the left side (let's say you're doing your right rear delt). Just picture what JoeR. described but only doing it with one side at a time. I'm not sure of the name of the exercise. It's kind of like using a reverse pec deck but with cables.

Oh, I gotcha. Reverse flys, but with a cable machine one arm at a time. Sure, that movement will do just fine. I would prefer dumbbells, face pulls, or some type of perpendicular row for myself, but to each his own.

the cables are a good change of pace, i'm quite a fan...theres only so many ways to hit the rear delts

when I use the cable to do them I get on my knees perpendicular to the weight stack and pull the cable out that way

Originally Posted by JoeR.

I do those except I stand inbetween a cable crossover, and basicly do it reverse. Like the stand the same way for doing normal crossovers just grab the opposite handles. I like these better the bent over rear laterals because its harder to cheat with throwing your weight around with cables.

I like that movement also. That'll get your rear delts lit.

Another great way to do them is Incline Reverse Cable Flyes.
Similar to what has been described thus far except you sit back on an incline bench, grab the opposite cables and basically do reverse flyes. As you come back to centre and cross your hands over you rotate your wrists so palms are now away. Sounds messy but once you get the hang of em they work well.

Originally Posted by KarlW

Another great way to do them is Incline Reverse Cable Flyes.
Similar to what has been described thus far except you sit back on an incline bench, grab the opposite cables and basically do reverse flyes. As you come back to centre and cross your hands over you rotate your wrists so palms are now away. Sounds messy but once you get the hang of em they work well.

so you sit there and pull em back ?

is it really necessary to do an exercise for the rear delts if you are already doing heavy bb rows and cable rows? Aren't these exercises hitting the rear delts as well? I would rather focus my energy on the side delts, cause those really don't get hit by any other exercises out there. The fronts get hit from chest presses and shoulder pressing movements, the rears from rows, and the sides are left out, so concentrate on heavy compound movements, and do your side laterals for the side delts.

Originally Posted by rangers97

is it really necessary to do an exercise for the rear delts if you are already doing heavy bb rows and cable rows?

I train my rear delts after back and only do 2 sets to make sure that I have hit them directly...

Originally Posted by lilguy_bigdream

so you sit there and pull em back ?

No, the motion is that of chest flyes only reverse (ie with resistance in the opposite direction).

Here's what I do:

Position the incline bench in the middle of the cable setup.
Attach the handles to the top pulleys on the cables.
Now, stand in front of the bench facing it and grab a cable in each hand.
Then, while still holding the cables turn around whilst allowing one of the cables to go over your head. You end up ready to sit on the bench with the left cable in your right hand and vice versa, your arms are crossed holding onto the cables.
Lie back on the incline bench, arms crossed in front of you with palms facing away.
Uncross your arms and as they cross turn your palms to face each other, then continue the rep reverse flye style.
Do the reverse to finish the rep.

hows that work wont they cables whack you in the face???
sorry im kinda lost with this