Rear Delt tips

[ShortMonster]

Any tips to hit the rear delts in ...rear delt raise, rear delt row....I end up putting to much traps into the exercise.

[AVBG]

Lying delt raises raises (lying on the side with your arm  perpendicular to body)

[chaos]

Try this.....

holding a DB in each hand pull them directly up your sides, elbows straight back, short range of motion and it does involve the traps, but you will feel a direct involvement in your rear delts.

[dyslexic]

Seated high rope pulley rows. Light weight. Pull the rope to your face. Use an overhand grip. High reps. Get the burn, then think about heavier weight as time goes on.


Standing face pulls. Face a tricep pulley pulldown apparatus. Use the rope. Set the pulley above your head level. Put one leg against the upright adjustment bar. Lean back and pull the rope towards your face. High reps and then you can go heavy after you are warmed up. Use some body motion for cheat reps.


Reverse Pec Dec. Prolly doesnt need a whole lotta explainin'-- just make sure to adjust the arms all the way in so you can get a full R.O.M.


Face down flyes. Put your forehead against the top of an incline bench. Your face is pointing towards the floor. Use dumbells and don't let them touch at the bottom. Continuous tension is key.


Switch-arm standing dual pulley crossovers. Act like you are going to do do cable crossovers, only switch hands to the opposite pulley handles. Stand straight up and pull your arms apart. Very light weight. Try not to rub the cables together, it's annoying.


I have more...


hang on, my bong is going out.

[Montague]

Face down flyes. Put your forehead against the top of an incline bench. Your face is pointing towards the floor. Use dumbells and don't let them touch at the bottom. Continuous tension is key.

Used to like doing these on a particular (older), plate-loaded Hammer Strength lateral raise machine.
Did them with the form you described, but with the resistance on the elbows.

[splank]

hang on, my bong is going out.

 Unacceptable. At least you caught it before it went completely out.

[jpm101]

Wide grip BB row, with the bar touching (yes actually touching) the upper chest each rep. DB version, lifting the elbows out and away from the body as high as possible. Keep DB inline with the upper shoulder girdle.

Wide grip Hi-pull. Mass builder for the whole upper back, as well as the posterior and lateral head delts.

Reverse Pec Deck as suggested by Dyslexic. Elbow on pad's (if you have that type machine) and keep high and in line with the upper shouders the full ROM. No Pec machine, than try bent over DB flys. Should be best done in a cheating style, with the elbows bent a bit. When you start getting to 50-70lbs you will be aware of their worth.

Chin behind the neck. Affects the rear delts very well. Weighted, of course. Over looked exercise. Another case of an exceptional movement no one hardly does any more. Like reverse BB curls for example.

Have been told that large rear delts can be a problem for a tailor, if you are having a suit made. But than again, that's his problem. Good Luck.

[dyslexic]

Have been told that large rear delts can be a problem for a tailor, if you are having a suit made.

I wouldn't mind having that problem...

[local hero]

get your decca in your rear delts is a good tip,, always feel them after that...


form is pretty crucial imo,,, if you start off too heavy your only going to recruit your traps, lats etc,,, work up from light weight...



for me best exersizes are easily...

 bent over/seated rear delt d/b raises.. if you do these wering a vest u can watch to see if your getting propper contraction and using correct form, not just moving your arms from a to b..


.... and reverse pec deck, with a huge squeeze at the back

[wes]

Do a set of bent-over laterals for 8-10 reps,then immediately drop weight 10 pounds and do another 8-10 reps........you can also do a triple-drop set.


Whan doing Face-Pulls,have a training partner place his hands on the back of your triceps, and learn to push back with the elbows instead of just yanking and pulling the weight to the face........much better isolation.

Also on Face-Pulls,don`t just hold the rope in its normal position,hold it as you normally would at first, then turn palms outward,now do the exercise.


Also,and combination of rear delt movements can be done as a Tri-Set,Giant-Set,Drop-Set,Super-Set,or as a pre-exhaust Super-Set........all good intensity techniques.

[IronIsLife]

I'll give you one that hasn't been mentioned yet. It's one of my favorites and I bet you'll feel your rear delts better than with any other exercise.

Reverse cable flyes.

Basically, stand in front of a double high pulley system and grab a cable in each hand. Your right hand will grab the left cable and your left hand will grab the right cable.

Pull back and do a rear delt "reverse flye" movement while standing straight up.

For some reason it hits the rear delts harder than doing them bent over and you don't have any problem breathing either.