REAR DELTS

[elstapler]

my rear delts are lagging ive been doing bent over laterals but my traps are getting the pump and soreness the next day,, should i train my rear delts on upper back day or is my form wrong and what other exercises could i do?thanks

[blaster]

Form's wrong.

Go lighter. Make sure ur elbows are forward. Squeeze.

[JOHN MATRIX]

yeah the key to these is to really have a mind-muscle link going, you have to focus on them specifically the whole time or your other muscles will take over, go light and work on focusing the load on them

[BigAlski]

I superset my rear delts.  The first grip is like normal (in this position palm towards floor at top) and then I pause 10 seconds and grab a second set.  In this set I grip different (so my thumb is to the floor at top) and push the elbows farther up putting the load on the delts and off the rhomboids/traps, trying to squeeze em out higher.  Below are my reps and poundages:

S.S. 1: 40x14...10 seconds...15x20
S.S. 2: 45x10...10 seconds...20x12
S.S. 3: 45x10...10 seconds...20x12
S.S. 4: 50x7...10 seconds...25x10
S.S. 5: 30x20...10 seconds...15x15 *this is a burnout set

I do this after my presses, anterior flyes, and medial flyes.  From here I do shrugs.  These really get burning and my shoulders are hot by the 2nd set but its not really that strenous of a motion so I always am motivated to finish.

[newdumbell303]

I usually superset side raises with bent rear laterals, its an easy transition and burns like hell.

I Personally think I train rear delts more than most people, heres my Delt workout

DB Shoulder Press - 4 pyramiding sets (4th set always a drop set) 5 set will be light (strictly for burn)
Seated Side Raises - 4 pyramiding sets SUPERSETTED with Bent Rear Laterals
Rear Lateral Machine -  4 pyramiding sets, 4th set I do drop set after drop set (ends up around 20+ reps)
Seated Front Raises - 4 pyramiding sets SUPERSETTED with Bent Rear Laters again
Upright Rows - 4 pyramiding sets
BB Shrugs - 4 pyramiding sets
DB Shrugs - 4 pyramiding sets

then I'll finish everything by going over to the dumbells and go "down the rack" with side raises (about 40 reps)

I love crushing my shoulders, if I dont feel like crying after Delt day than I didnt train hard enough

[davie]

My rear delts wer weaker and are def catching up.
I do db presses OR clean and press 3x8
bent over laterals 3x8
MOre rear lat work (Face down on slight incline bench,raise DB's straight up, so body is at angle with floor but arms go straight up and down,hold at top and lower slowly,hits Rear delts Hard!!) 3x8
Machine presses Or db press depending on what 1st exercise was. 3x8

davie

[BigAlski]

Anyone here have any comments on seated vs. standing for your laterals?  I have done both for all 3 and cannot really decide which is better.  I think for strictness seated is better but over time I really don't feel like I am challenging the muscle.  However sometimes standing form can get way to exagerrated.

[Bear03]

Form's wrong.

Go lighter. Make sure ur elbows are forward. Squeeze.

almost undoubtedly right.  there a reason they're called "bent over laterals".  Raise the weight along a lateral plane, while bent over, don't do it like a wide-grip row.  That should solve the problem.  Also try adding upright rows/cleans/snatches.

[blaster]

Do both. Seated are best to get bent right over, but if u wanna go a bit heavier do standing first maybe, then flog them harder with seated after.

[newdumbell303]

Do them seated, and when they get tuff just stand up and bust a few cheats out using a little momentum. Not a ridiculous amount though.

I swear some kids around my gym do them so horribly. For example, this one kid, hes probably 17,18 years old, I see maybe twice a week depending on my schedule. I've seen him grab the 30lb dumbbell and loaf it up sideways one at a time, his form is so bad he gets stared at. For one, who does side laterals one at a time, the only great I remember doing them like that was Katz and his form was pretty spot on. This was ridiculous though.

[Sculpter]

Have you ever tried bent over rows w/a wide grip for your rear delts?Last time I trained steady I found my rear delts lagged (& was told so) & loved doing these along w/either the rear pec dec or bent over lateral raises.You can get a very good weight, amount wise, going w/these & the second exercise just fries them.

[Sculpter]

Almost forgot!Also, pull the bar to your chest area.In line w/the lower chest area is where I pull to myself.

[Jr. Yates]

yeah where you pull the bar to makes a difference

[kicker]

Do them both seated and standing.  When doing bent over laterals the key is to raise the weights in a directly vertical plane.  If the plane of movement is too far backwards, the traps and rhomboids get involved.  Too far forward and the front delts take over. Mind-muscle connection is where its at.

It's very easy to cheat on these and get accessory muscle involvement, so go relatively lighter with these.

Another good one for rear delts are reverse flyes on the pec deck.

[Hedgehog]

If you have a problem using correct weight, try using an incline bench and bracing yourself to it while doing the rear lat raises. It usually helps with getting rid of the upper body swinging, and sticking with the weights that fit.

Standing lat raises can also be done braced, find something in the gym (an incline bench could do the trick) to brace your chest to.

YIP
Zack

[davinci]

try this.. while standing.. take two light dumbells and start with the behind your rear (palms facing back) now in a circular motiong (but arms not straight out) bring them up and rotate your palms midway and end with the weights above your head palms facing forward,,, as you do this kinda lean back a little bit like your hittin a back double biceps and concentrate on those rear heads... repeat this for 12 reps nice and slow and keep tension on them at all times... your rear delts will b on fire after these... i superset these with my bent over lateral raises they rock

[bald]

Try training them with back, instead of shoulders.

[Jr. Yates]

or super sets and drop sets.....