Thread: workin the rear delts

Originally Posted by GoLdeN M 07

My anterior and median delts look pretty good and theyre really getting strong but i also want to have a nic look from the back. Would doing reverse barbell rows really hit the rear delts? I also want a nice curve on my shoulders if someone looks at them while behind me.

I have no idea what reverse rows are, could you elaborate?

If you want to emphasize your rear delts when performing rowing movements, then take a wider grip and row higher on your torso. This will cause your elbows to naturally flare out; when they are perpendicular to your body the movement shifts to the transverse plane and the rear delts get called on to do a lot of the pulling.

You may also consider adding in additional isolation stuff for your upper back like face pulls, reverse flys, scarecrows, etc.

yea reverse barbell rows would be this http://www.animalpak.com/images/reversebarbell.gif

That's a Yate's Row.

If you want good rear delts,

1. Learn how to contract your rear delts.
Thus when you are doing the exercize, alls you do is contract them with weights in your hands.

2. Train as far beyond the pain barrier as you can.
You grow when you do more reps than your body is used to.

Originally Posted by Flex

If you want good rear delts,

1. Learn how to contract your rear delts.
Thus when you are doing the exercize, alls you do is contract them with weights in your hands.

2. Train as far beyond the pain barrier as you can.
You grow when you do more reps than your body is used to.

Wait i thought GTG was the best and fastest way to build strength and muscle.

I don't konw what GTG is

i have also tried to focus on the side and rear delts and ive been doing some lying side laterals, and seated cable laterals. Both have to be done correctly but when you do it right its deadly

Reverse pec dec works. No need to go heavy on this one. Just squeeze the **** out of them and get some blood in there. Muscles I can't see I have to feel.

Originally Posted by Flex

I don't konw what GTG is

GTG is doing exercises in high intesity, low reps (max 5 reps), and high sets (for frequent preactice). Its the best and fastest way to build strength and getting big. Why would doing high reps be better tho?

CP: whats a scarecrow?

Originally Posted by Yanick

CP: whats a scarecrow?

Take a dual cable stack, or cable equipment that has adjustable arms. Adjust the pulleys so there are somewhere around shoulder height give or take. Grab the left handle with your right arm and right handle with your left. Open your arms like a reverse fly.

oh ok thanks, didn't they were called scarecrows

In addition to the other quality information that you have received...

Try using dumbbell rows. Execute the exercise in the same manner in which you would perform a barbell row (mechanics wise - stance, flat back, etc) with just a slight variation. Use a palms facing each other grip, and keep the elbows tight when you row. As you are rowing, bring the elbows all the way back and keep 'em close to your sides, think contraction.

This exercise really puts the whammy on the upper back musculature and the rear delts.

Originally Posted by DOMS

That's a Yate's Row.

THATS a yates row?! Holy shit, Ive been doing them for years now! In fact, I am going to do them again today.

Either way its a good one.