Rear delt question/problem...

[myCATpowerlifts]

Everytime i do bent-over laterals
i only feel it in my traps and upper back

what gives?
I have tried all the different ways of gripping the dumbell

But it never seems to actually isolate my rear delts..

I also try to feel it when i do back...to make up for it a bit

but i would rather feel like im actually isolating them, b/c they are lagging as compared to my front/side delts

Any tips? suggestions?
thanx

 

[PreMier]

Have you tried reverse pec dec? I use these Rear Delt Twist

 

[myCATpowerlifts]

Have you tried reverse pec dec? I use these Rear Delt Twist

yes i have, and i like it a lot, but i dont have access to it now...

that exercise is weird
Let me get it straight

You lean forward, and you hold the dumbells behind your back?
and you just squeeze your delts?

thats what i got from it

Thanx for the reply

 

[P-funk]

Don't shrug so much when you are doing the bent over laterals. You are probably shruging and elevating your scapula which is bringing other muscles into play.

 

[pmech]

I agree it is very key to concentrate on which muscles are being brought into play. If I don't concentrate on pulling with my rear delts, I feel it in my traps. Something I found that works for me is to squeeze my shoulder blades together and hold them there through out the exercise. It locks everything in place for me.

 

[tjwes]

Try an exercise I call "face-pulls".

Face one side of a cable crossover unit with a rope attatched.

Grab the ropes handles and pull the rope to your face with elbows out wide,and slowly return to starting position.

Once you mess around and get the proper feel of the movement, you will feel it strongly in your rear delts.

You may also want to try bent-over laterals with low pulleys, as you can`t use as much weight, and this may help you feel the movement beter in your rear delts.

Good luck dude!!

 

[DimebagDarrell]

don't have access to reverse pec deck? get on an incline bench, lay face down on it gripping dumbbells and flye backwards.

also, you could use a positional cable machine, set it slightly above shoulder height. have the stack to your right, then grip a stirrup with your left hand, held across your body, then, keeping your arm at a constant angle, rotate your arms around until your left arm points straight away from the stack.

 

[Robboe]

Are you sure they're definately "lagging"?

Some people have genetics such that the 'V-taper' of the delt as it attaches to the humerous is near the front - Jay cutler for example. So this gives the appearance of a major imbalance where it's just the attachment.

It helps if you're quite lean to establish this.

 

[gopro]

-Do not bring dumbells past shoulder height on all forms of rear laterals
-Do not use heavy weight or other muscles will take over the lift
-Try face down incline laterals, but instead of keeping the palm facing the floor, keep them facing behind you, so when you get to the top your pinky is up toward the ceiling and your thumb is down toward the floor.

 

[Fujiama]

You should avoid to use too heavy weights. And don't swing the weights. It is not important how many pounds you lift, but to do the exercise the right way. Control the movement in the mirror. Lift the weight in a slow and controlled mannor, than you should not have any problems with the aim muscle.

Fuji

 

[myCATpowerlifts]

thanx for all the replies

a little more info

I use only 5-10 pounds

And the only equipment i have access to is barbell/dumbells, adjustable bench
and thats about it..