rear delt exercises

[tbombz]

been fooling around with some new stuff for rear delts

one thing is something chris cook talked about in a video thread posted a few weeks back. doing rear delts with a 10 lb plate bent over on a bench, one ar at a time.


another one ive bee doing, is kind of upper back and traps as well..but thats okay cuz i do rear delts trapps and back together... the all work together no matter what...cant get a good row without hitting rear delts an traps...back is different than other in that way... you can work chest great without any triceps or front delt... but back is diff......anyway.......  this one you use a dumbell, standing straight up, and then you do a kind of "bent over row" with the dumbell... but stay upright.. start with you hand across yoru body and the dumbell resting on the leg opposite which hand your holding it in (dumbell over the left leg, right hand holding the dumbell)....... and then and then pull it up and back...using rear dlets.   its very much like how you woul start a lawn mower.......    these ar ebasically just upright "bent over db rows".....


another one is hold to dumbells, one in each hand... hold them with your palms facing your thinghs... back of your hans facing away from you ... and pull your hands back aorund your body, while twisting yourwrists back so that by the time your arms are back a bit behind your sides, the back of your hand is now facing behind you...   its kind of like abbreviated latreral raises...except you dont go straight up to your sides, you pull around your body back wards...using your rear delts to pull and lift up and bacvk...

[dyslexic]

I like to use  pulley rows, but in a standing position. I lean slightly back with my hands spaced wide. I can see the point where the rear delts kick in (mirrors)- the side delts will also kick in depending on the angle of your upper body.

I also like to do standing unilateral low pulley rows- which are basically intended for the lats. At the top of the lift, when the lats are contracting, I will do some very short quick reps and I can feel the rear delts burn.


I also like doing seated low pulley rows with a rope. I don't grip the rope real tight and i don't use heavy weights. I just pull the rope straight  toward my face. As long as I can feel the rear delts burning, I know it's working


Cable crossovers are cool too. Stand up straight and reach the left cable with your right hand and the right cable with your left hand. You have to keep the cables from rubbing on eachother when you crossover and extend your arms, but once you get it, the rear delts are on fire.

[webcake]

I like doing seated rows, but using a rope attatchment and pulling it up towards your face. I like to finish with these when i do delts.

edit: just read that someone already mentioned thses. Still, a good exercise anyway.....

[wes]

Try Face-Pulls with a rope on a high cable unit.....try to push back with the elbows as if you were pushing two pads backwards as opposed to just pulling to your face.

In fact all back exercises should be done using this "pushing" backwards techniqe as opposed to the regular pulling motion.

Gotta` have a good mind/muscle connection to make it work for you though.

[Montague]

...try to push back with the elbows as if you were pushing two pads backwards as opposed to just pulling to your faceIn fact all back exercises should be done using this "pushing" backwards techniqe as opposed to the regular pulling motion.

Right on, Wes.

I’ve taught several people – including two women – how to activate lat involvement when doing back exercises by placing my hands under/behind their elbows and having them execute the movement with the only resistance being from my hands.
I tell them, you see how that feels?
That’s how and where you should feel it when doing the exercise.

My lats and back muscles popped out pretty decently once I learned how to do this years back.
Biceps, too.
Now, if the rest of my body would just catch up.

[wes]

Same here Montague..I oten have my training partner place his hands on my elbows on back exercises just until I get the proper way it should "feel".

My back looks better too....much more effective than just yanking up weight from Point A to Point B.,but some folks just will never learn it as they just may have to reduce poundage and we wouldn`t want that to happen just for a better developed back now would we? LOL 

[WOOO]

yeah i like the face level rows with the rope attachment as well as cable cross overs for rear delts...

i tend to do cleans and cleans & jerks once a month as my shoulder workout though and i always feel they do the best overall job for rear delts...

[leonp1981]

Behind the back upright rows are a nice rear delt movement.

[tbombz]

Try Face-Pulls with a rope on a high cable unit.....try to push back with the elbows as if you were pushing two pads backwards as opposed to just pulling to your face.

tried this yesterday and it worked great

[wes]

tried this yesterday and it worked great

It`s about time you started listening to me!!  LOL 

Glad you liked them bro.

[thewickedtruth]

heavy back work and face pulls..


 

[dyslexic]

Pre-exhaust the rear delts with face-pulls and bent over rear laterals-- then go over to the T-bar rows and see if your lats even think about contracting.


It'll be all rear delts.... and they will be on fire. Use a moderate weight. Use the wider grip. Use toilet paper... wait. Forget the last part.


Finish up with reverse pulls on a flye machine, just don't put your mouth where the last guys greasy stain is.

[wild willie]

been fooling around with some new stuff for rear delts

one thing is something chris cook talked about in a video thread posted a few weeks back. doing rear delts with a 10 lb plate bent over on a bench, one ar at a time.


another one ive bee doing, is kind of upper back and traps as well..but thats okay cuz i do rear delts trapps and back together... the all work together no matter what...cant get a good row without hitting rear delts an traps...back is different than other in that way... you can work chest great without any triceps or front delt... but back is diff......anyway.......  this one you use a dumbell, standing straight up, and then you do a kind of "bent over row" with the dumbell... but stay upright.. start with you hand across yoru body and the dumbell resting on the leg opposite which hand your holding it in (dumbell over the left leg, right hand holding the dumbell)....... and then and then pull it up and back...using rear dlets.   its very much like how you woul start a lawn mower.......    these ar ebasically just upright "bent over db rows".....


another one is hold to dumbells, one in each hand... hold them with your palms facing your thinghs... back of your hans facing away from you ... and pull your hands back aorund your body, while twisting yourwrists back so that by the time your arms are back a bit behind your sides, the back of your hand is now facing behind you...   its kind of like abbreviated latreral raises...except you dont go straight up to your sides, you pull around your body back wards...using your rear delts to pull and lift up and bacvk...

yes indeed........bent over db laterals.....light...... .15 pounds......one arm at a time......i was taught to perform them this way by a well known pro from the 80s......been performing them this way and my rears are coming along nicely.....

[Nasty Nate]

I tried that second rear delt exercise when I saw DJ doing it on Back To Basics 2(on his back day before the seated rows i believe)... awesome exercise

[XS]

Face Pulls & more Face Pulls.....

These with heavy back training.. Guaranteed results........

[tbombz]

been working on this alot more lately......   one thats working good now is the reverse pec deck...but my arms are fully extended, my thumbs pointing up and my palms facing eachother...then bring yourarms all the way back as far as they can go.....  this hits quite a bit on the lats as well but its absolutely crushes the rear delts...    ive been super setting them with seated machine rows at the end of my back workouts with hevay weight drop sets

[dyslexic]

Arnie used to lay sideways on an incline bench and start with his arm almost touching the floor to a full extension. I've tried it a few times and it makes em burn.

Funny thing, Arnold said there was a point where he was doing this exercise every day. He didn't seem to have much in the way of rear deltage.


You can get  a hell of a burn just standing in front of a mirror, bringing your arms up to parallel with the floor and do partial reps. Keep the tension tight and the weight of the arms gets the rear delts burning. Then go for some rope face-pulls and then some bent over rear laterals with your head propped on an incline... run over to the reverse pec dec and see if you can even move 20lbs.


When you are all done, try Tbar rows on an incline bench. You should have a nice killer pump. It'll look like you just site-injected your rear delts. Too bad it fades rather quickly...