Rear Delts - What Works Best 4 U

[Troy H]

Need advice\ideas that works best for u. For whatever reason I've always seemed to neglecte my rear delts & back areas @ the gym n previous years. Now after seeing a few huge mofos @ my gym I'm like...wow ...having a massive back & dealts looks badass. These guys were built like a brick shit house.
Seems like it so common @ the gym most guys have huge cut shoulders until they turn sideways & I think it looks shitty when dudes front & side dealts are big...but they have tiny rear delts. Looks terribly disproportionate. So now I've been paying special attention to my back & rear delts.
Now I'm wonder what type exercise yields great results. For instance ...what's preferred... Isolation or compound movements. Also lower weight\higher reps. Or should I stay within the 8 to 12 rep range. One last thing here. Does most back workouts incorporate some of ur rear delt muscles.
I'd like some ideas\thoughts on what work best for u when it comes to pumping up those rear delts....thanx

 

[RodgerThat]

Heavy deadlifts and rack pulls for the nice thick back 3-5 rep range and military OHP for rear delts in the 6-8 rep range and of corse your oly lifts powerclean and snatch will get you the thickest shoulders and neck possible

 

[insaiyan93]

For rear delts, as far as isolation, I really like doing reverse peck deck sitting with my chest pulled away from the pad. Takes your back out of the equation so you can't do as much weight but it really targets the delts.

 

[Frandeman]

Reverse flys
Reverse cable work

 

[jaymaximus]

Heavy deadlifts and rack pulls for the nice thick back 3-5 rep range and military OHP for rear delts in the 6-8 rep range and of corse your oly lifts powerclean and snatch will get you the thickest shoulders and neck possible

And all these are great because theyre compound lifts. 2 and 3+ for one.

 

[zmoney]

Deadlift and also doing barbell rows lying down on a bench. Activate the correct muscles with band pull aparts if you must lots of people who sit all day and bench all the time have weak mid and lower traps so they need to be activated before you work them or you will just hit upper trap.

 

[Big_poppa_Bren]

as suggested, deadlifts and all the other compound lifts. there tried and tested because they work. use compounds for mass, and others like reverse peck deck to shape and sculpt.... a lot of people in my gym miss the important lifts, bench, deadlift, bent over rows. but for the handful of people who take the time to do them it shows.

 

[Andyboro]

High reps has worked well for me recently while following a mountaindog style routine from a friend.

machine flys 35x3 and rear delt destroyers.

they look stupid and make me feel like a bit of a fool, but they're effective!

 

[Troy H]

Thanks guys. That's a shitload of info. Love getting this kinda responses \input. This will keep me busy for now. Thanks again everyone.
Its one of my personal goals now.

 

[Troy H]

Now I'm also gonna do some searches on the big 3 power lifting moves. I've never attempted these before. Mainly cause of back surgery\issuses from about 5 years ago. Honestly up until recently I alwas thought it was somewhat pointless. That is until lately been doing some looking into the big 3 power lifting moves & found out it establishes the core & large muscle groups which is actually very important for base muscles. Obviously theres more to it than what I've mentioned. Need lots more researching for myself. Especially on the proper form & technique which seems to b one of most important. Have to say I don't know crap about the power lifting aspects but I've seen my share of yoyos trying to squat,etc,etc and even I can tell there not doing it right. I heard to start off practicing technique with only the bar as weight to get started for awhile until u feel like u got the technique down prior to piling on the plates. Neway thanks again for all the feed back

 

[jaymaximus]

Now I'm also gonna do some searches on the big 3 power lifting moves. I've never attempted these before. Mainly cause of back surgery\issuses from about 5 years ago. Honestly up until recently I alwas thought it was somewhat pointless. That is until lately been doing some looking into the big 3 power lifting moves & found out it establishes the core & large muscle groups which is actually very important for base muscles. Obviously theres more to it than what I've mentioned. Need lots more researching for myself. Especially on the proper form & technique which seems to b one of most important. Have to say I don't know crap about the power lifting aspects but I've seen my share of yoyos trying to squat,etc,etc and even I can tell there not doing it right. I heard to start off practicing technique with only the bar as weight to get started for awhile until u feel like u got the technique down prior to piling on the plates. Neway thanks again for all the feed back

Start off slow. Dont let your ego get you hurt. The "big 3" are important. And despite what people believe with those and a few accessories you can get that big, thick, built look and still be cut and toned.

 

[MindlessWork]

Rear pec deck flyes, bent over rows...

 

[DedLift]

Take a seat at the end of a bench, bent over with dumbbells under your knees. Pull from the floor like your going to do a shoulder raise with them but pull them back at an angle away from and behind you. Repeat. Might have and extra set of lighter dumbbells nearby to finish the burn out

 

[Troy H]

Take a seat at the end of a bench, bent over with dumbbells under your knees. Pull from the floor like your going to do a shoulder raise with them but pull them back at an angle away from and behind you. Repeat. Might have and extra set of lighter dumbbells nearby to finish the burn out

Hey man. Just getting back from gym... I tried this workout & I loved it. Got a real good pump. This might b my new favorite... along with the reverse peck deck machine. Thanx yo...glad I stumbled across this post

 

[DedLift]

Hey man. Just getting back from gym... I tried this workout & I loved it. Got a real good pump. This might b my new favorite... along with the reverse peck deck machine. Thanx yo...glad I stumbled across this post

Welcome man, glad you liked it!

 

[Skull]

Need advice\ideas that works best for u. For whatever reason I've always seemed to neglecte my rear delts & back areas @ the gym n previous years. Now after seeing a few huge mofos @ my gym I'm like...wow ...having a massive back & dealts looks badass. These guys were built like a brick shit house.
Seems like it so common @ the gym most guys have huge cut shoulders until they turn sideways & I think it looks shitty when dudes front & side dealts are big...but they have tiny rear delts. Looks terribly disproportionate. So now I've been paying special attention to my back & rear delts.
Now I'm wonder what type exercise yields great results. For instance ...what's preferred... Isolation or compound movements. Also lower weight\higher reps. Or should I stay within the 8 to 12 rep range. One last thing here. Does most back workouts incorporate some of ur rear delt muscles.
I'd like some ideas\thoughts on what work best for u when it comes to pumping up those rear delts....thanx

Heavy deadlifts and rack pulls for the nice thick back 3-5 rep range and military OHP for rear delts in the 6-8 rep range and of corse your oly lifts powerclean and snatch will get you the thickest shoulders and neck possible

For rear delts, as far as isolation, I really like doing reverse peck deck sitting with my chest pulled away from the pad. Takes your back out of the equation so you can't do as much weight but it really targets the delts.

Reverse flys
Reverse cable work

And all these are great because theyre compound lifts. 2 and 3+ for one.

Deadlift and also doing barbell rows lying down on a bench. Activate the correct muscles with band pull aparts if you must lots of people who sit all day and bench all the time have weak mid and lower traps so they need to be activated before you work them or you will just hit upper trap.

as suggested, deadlifts and all the other compound lifts. there tried and tested because they work. use compounds for mass, and others like reverse peck deck to shape and sculpt.... a lot of people in my gym miss the important lifts, bench, deadlift, bent over rows. but for the handful of people who take the time to do them it shows.

High reps has worked well for me recently while following a mountaindog style routine from a friend.

machine flys 35x3 and rear delt destroyers.

they look stupid and make me feel like a bit of a fool, but they're effective!

Rear pec deck flyes, bent over rows...

Take a seat at the end of a bench, bent over with dumbbells under your knees. Pull from the floor like your going to do a shoulder raise with them but pull them back at an angle away from and behind you. Repeat. Might have and extra set of lighter dumbbells nearby to finish the burn out

Heres some we may have forgot about. I know I have anyways lol.

http://www.muscleandperformance.com/article/10-shoulder-exercises-9359

 

[DedLift]

Good video @Skull. I like those cable crossovers from chest height. I usually do mine from the bottom rung, bent over. Some new ones to try

 

[intel]

Reverse flys
Reverse cable work

That^
But they have to be done at high reps with very very short breaks for me. The burning and the pain is unreal

 

[Frandeman]

That^
But they have to be done at high reps with very very short breaks for me. The burning and the pain is unreal

I do the same mate

 

[Troy H]

Nice skull... I'm really digging that rear delt vid