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Getbig Bodybuilding Boards => Training Q&A => Topic started by: texasRUSH on August 16, 2006, 07:59:03 AM
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my front and side delts are apparenlty coming along nicely in comparison photos... however my rear delts are still lagging behind. The only thing i've really ever done for them have been heavy bent over laterals. Yes i know how to do them right and yes i do them controlled for fear of shoulder injuries!
my usual routine for them was 2 sts of 12 wiht 65lb dumbbells. I worked them unilaterally to stabilize myself on the bench i was bending over.
???
anything else that would hit them more-so than the other heads?
yes it's another delt question..and yes this time i'm taking notes.
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-If you have a pec deck, side facing the opposite direction and do the motion in the opposite direciton.
-If you have a crossover pulley do the same thing as the DB laterals using pulleys.
-With the DBs you're using, start the movement with a slight cheat to get them moving. This'll still work the rear delts but takes some of the strain off the joints IMO.
-Do some partials or rest-pause reps after reaching failure.
In each case if you keep the reps high around 15 you'll get good results and minimize the injury risk.
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I LIKE THAT PEC DEC IDEA!
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I like upright rows with a wide grip and bent laterals, nothing else works for me.....i get absoultly nothing from rear pec deck.
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I like upright rows with a wide grip and bent laterals, nothing else works for me.....i get absoultly nothing from rear pec deck.
Or try wide grip High Pulls with a BB or DB's.
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reverse pec-dec, heavy high pulls or upright rows, one arm DB rows on back day...
8)
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upright rows help too
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1 thing that I always felt isolated my own rear delts was wide grip bent over rows.Hands right at the very ends of the knurled steel area of the bar.Get awesome rear delt pumps form these.
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my front and side delts are apparenlty coming along nicely in comparison photos... however my rear delts are still lagging behind. The only thing i've really ever done for them have been heavy bent over laterals. Yes i know how to do them right and yes i do them controlled for fear of shoulder injuries!
my usual routine for them was 2 sts of 12 wiht 65lb dumbbells. I worked them unilaterally to stabilize myself on the bench i was bending over.
???
anything else that would hit them more-so than the other heads?
yes it's another delt question..and yes this time i'm taking notes.
I also really like the cable motion that Ronnie does in the cost of redemption...
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the cable motion is reallly a tricep workout...
sit backwards on an incline bench with your hands hanging down onto some dumbells and pull up..that will isolate them and pump them up.
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Try some face pulls, but not the tradiitoinal style. I wasn't able to find a good pic of what I'm talking about, but if you use a seated low pulley row/cable with one of those leather straps with the hand loops, then you can hook your fingers in (overhand grip) and pull upwards toward your face. Hits the rears (and traps) nicely. Does that make sense? ???
This pic isn't exactly what I'm talking about :-\
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Face Pull? It's always interesting to learn something new and I just did. The picture looks like that exercise would affect the laterial delts and traps. And posterior delts to a lesser degree, as more of a stablization factor. Like the BB/DB upright rows do. With the elbows raised a little higher than shoulder level, the traps would take over the brunt of the work rather than the laterial/posterior delts.
If the subject is more focus on the rear delts than the pec deck, with the elbows in line with the shoulders or a little higher, is excellent. The point of resistence is on the elbows, which makes the movement very effective. Better leverage and affect than the DB bentover rear delt raise. Might also try bentover DB rows, one arm at a time. Lead with the elbow and keep the lift arched out and wide, away from the body. Same with a BB, using a wider grip and pulling to the top part of the chest or even inline with the shoulders( prefered). Weither DB or BB the arm should form a 90 degree angle at the top part of the exercise. For me anyway (and a few of my Bud's), chins behind the neck give good results as far of rear delt development goes. Good Luck.
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Ok - here's a picture that's much closer to what I was talking about. Not a traditional face pull, but that's what I call them :P
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Princess L: So a face pull is not when someone pull's your face down towards them by your head or ears? Anyway, good luck to you.
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Someone onc suggested to me this exercise:
Lie face down on slight incline bench, get to DB's and pull them straight up and down, stop wen ur upper arms are parrallel to ground, this really hits my rear delts!!
davie