Reply With QuoteDon't change your rear delt workouts to back day because they do indeed belong in shoulder day. Your traps are sore because when performing bent lateral raises (or incline lateral raises) it is important that you keep your shoulders down or the trapezius does the majority of the lifting.
As for your traps, be sure to incorprate shrugs (dumbell shrugs if upright rows don't work for you) as well as T-bar rows because your traps don't just sit on your shoulders, they ride piggyback on you as well.
Rear delts: Shoulders or Back?
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Thread: Rear delts: Shoulders or Back?
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06-20-2005, 01:35 AM #1Registered User
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Rear delts: Shoulders or Back?
Hey guys, just did a shoulder workout last night and did a few rear delt flyes, woke up today and my traps are a bit sore...
I also did upright rows last night, but they have never really hit my traps that well.
Anyway, when do you guys work your rear delts? I'm thinking about changing mine to back day.
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06-20-2005, 02:08 AM #2The Gazelle or The Lion?
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06-20-2005, 02:59 AM #3Is Doin It 4 Da Shorteez
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that's when I do them as it makes the most sense. your rear delts are used heavily in any rowing type movements. not quite sure why your traps would be sore after doing shoulders, sounds like your form is off. you are hitting your traps on back day, right ?
Originally Posted by mr_oo3
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06-20-2005, 06:52 AM #4UNLEASH THE BEAST ELITE MEMBER
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Mine are definately on back day as well
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06-20-2005, 09:05 AM #5Senior Member ELITE MEMBER
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What exercises are your doing for them?
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06-20-2005, 09:54 AM #6NGA/IFPA Pro Bodybuilder ELITE MEMBER
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Most of the time I do rear delts on back day.
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06-20-2005, 10:20 AM #7Integrity
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I do rear delts on a shoulder day
Anterior - Frontal raises
Sides - Later raises
Posterior - Bent lateral
Overall - Shoulder press DB
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06-20-2005, 11:02 AM #8Barbell Ninja
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back day for curse.
Still Alive.
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06-20-2005, 02:43 PM #9this pic is not real
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Definitely back day for me.
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06-20-2005, 11:30 PM #10Registered User
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Sounds like back day I guess, yeah i'm just starting doing rear delt flyes after doing rear delt rows, guess my form is a little off. I've always struggled to keep my traps out of any row movement completly, don't even think its possible.
Anyway for those who asked, This is my back workout:
Pull Ups
Bent over BB Row
Deads
BB Shrugs
(rear delts flyes)
Shoulders:
DB Presses
Upright Rows
W Press
Front raises
Thanks for all the advice guys.
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