Last week I hit rear delts 3 times I did one exercise on Monday 3 sets of 25 cable reverse flys on Wednesday I did 2 exercises rear db flys 3 sets of 6-8 and the reverse pec deck flys 3 sets of 15. Then on Friday I did one exercise cable reverse flys 5 sets of 12-15 reps. I am going to try to keep this up for 4-6 weeks. I will keep you posted how it goes. I am tired of my rear delts lagging
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Rear Delts - What Works Best 4 U
- Thread starter Troy H
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Troy H
New Member
Yeah foresure man... keep me posted. Ive been gettn great results too with similar workouts
This...... And also keep the elbows "high". If they drop, it activates more of the .back
weighted chinup
Member
Not specifically rear delt related, but consider adding face pulls and prone y-raises to your training. Do them frequently. These are very useful movements for maintaining shoulder health, and prone raises are good for muscles involved in scapular stabilization.
These aren't specific rear delt movements, but if you are putting time just for rear delts in your training then you may as well do movements that address other neglected areas in the back too imo.
These aren't specific rear delt movements, but if you are putting time just for rear delts in your training then you may as well do movements that address other neglected areas in the back too imo.
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insaiyan93
New Member
Yes! Didn't think about that, but definitely important.
tattedlegend
New Member
Bent over bb rows with Bar path touching as high up on the chest as you can, reverse db fly, upright rows, reverse cable work, reverse machine fly, straight arm kick backs, rope face pull (high medium and low, also hits traps pretty good), Arnold press
The Pitbull
New Member
Bent over reverse flies with dumbbells. Most important is to have a good mind muscle connection.
movingiron88
New Member
This is a great response. All of the exercises listed so far are good, but with rear delts and delts in general, mind muscle connection is critical.
hit my rear delts last night, 1 set of reverse pec deck with 25 lbs for 100 reps straight. Every 25 reps I changed hand position from palms facing each other to overhand grip, then back and forth. so 25 reps palms facing, 25 reps overhand, 25 palms facing, and 25 overhand......straight through with no rest. Try it with just 25 lbs!!!
I bet that was hard as hell.... I'm doing this next next Thursday. I've been doing a lot of outside the box training like this. There's so many different ways to hit a muscle. Good stuff Demon...
The thing about rear delts is they give the back a more 3D look. I began realizing this on rear double bicep shots, and my biceps aren't as peaky as I'd like them to be genetically, so figured if my rear delts could smoke some mofo's then maybe they'd give me an edge
Leancuisine
New Member
Straight Arm kick backs always burnt like hell on the cables. Totally forgot about this exercise, thank you!
cables for rear delts. Started doing pec dec for rear delts. Bent over lateral raises. All do the exact same thing.
