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#1
07-17-2006, 08:37 PM
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Rear delts, exercises that work?
I seems there are only a few exercises available that target the rear delts, and those seem to not be very effective to guys like me with weaker rear delts.
What I have tried are bent-over DB lats, bent-over cable lats. They seem to really suck for me, because with weak rear delts I couldnt hold the peak contraction and if I lower the weights I wont ever go failure within the bodybuilding reps range. Consequently I dont feel the pump. There are some other exercises like cable face pull, but that works upper back more right? I do not have a rear delt machine. Are there any effective rear delt exercises that might work?
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#2
07-17-2006, 08:42 PM
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Re: Rear delts, exercises that works?
prefatigue the rear delts with bent over laterals or the like, then go straight into one arm dumb-bell presses. Start the dumb-bell press with an inward facing grip and corkscrew out into a forward facing grip. As you corkscrew up really pull back your shoulder with your rear delts.
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"Do not make the mistake of limiting your practices to any one set of lifts...Practice everything...single and double-handed lifts, snatching and swinging, jerking and pressing, lying down with weights, supporting weights, lifting weights while laid on the back, ring weights, human weights, and, if possible, double-handed lifts to the knee, and harness lifts, also holding the bell aloft and bringing a weight after with the disengaged hand." ~ Arthur Saxon
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#3
07-17-2006, 09:52 PM
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Re: Rear delts, exercises that works?
also known as arnold presses i think!
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#4
07-17-2006, 11:55 PM
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Re: Rear delts, exercises that work?
[ QUOTE ]
I seems there are only a few exercises available that target the rear delts, and those seem to not be very effective to guys like me with weaker rear delts. What I have tried are bent-over DB lats, bent-over cable lats. They seem to really suck for me, because with weak rear delts I couldnt hold the peak contraction and if I lower the weights I wont ever go failure within the bodybuilding reps range. Consequently I dont feel the pump. There are some other exercises like cable face pull, but that works upper back more right? I do not have a rear delt machine. Are there any effective rear delt exercises that might work? [/ QUOTE ] Try 1 armed across the body cable laterals and use the lightest weight. Even try different cable stations to find one of particularly low weight. but IMO if you're having troubles with weigh issues on laterals then you should be focusing on your back rowing movements - as a beginner (I take it) these will help you a lot more for the first 3-6 months. BTW pulling your shoulders back on an arnold press? I cannot see that using the rear delts much at all and vastly increasing the risk of a shoulder injury. Any pulling downwards/backwards/rotation of the shoulder is mostly lat/trap/rotator cuff work
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#5
07-18-2006, 01:03 AM
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Re: Rear delts, exercises that work?
Great advice, book!
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#6
07-18-2006, 03:08 AM
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Re: Rear delts, exercises that work?
Another options is one arm laterals lying somewhat on your side on a bench.
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#7
07-18-2006, 03:37 AM
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Re: Rear delts, exercises that work?
Face pulls work your posterior delts and upper back, and if you pull them more up and into your face will really nail them!
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#8
07-19-2006, 06:27 AM
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Re: Rear delts, exercises that work?
Prefatigue your rear delts, then do a high rowing action, such as seated rows to the delts
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'Take two steps forward but never more than one step backwards' -Gaui7
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#9
07-19-2006, 07:25 AM
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Re: Rear delts, exercises that work?
lay down face first on a bench and do rear raises with elbows bent
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#10
07-20-2006, 03:08 PM
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Re: Rear delts, exercises that work?
I did this interesting triset to hit the rear delts and traps.
shrugs or Haney shrugs ss w/ bent-over row to neck ss w/ behind neck press
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