Rear Delts

[jayce]

I am getting fed up with my rear delts. I try to isolate them best I can but they aren't coming along as much as I hoped. I usually do 2 exercises for them and mix and match the following. Horizontal cable pull (with elbows up), bent over row (BB and DB), bent over fly, lateral raise (slightly leaning forward).

Any other moves out there to recommend or advice would be appreciated.
Jayce

 

[samthabull]

I am getting fed up with my rear delts. I try to isolate them best I can but they aren't coming along as much as I hoped. I usually do 2 exercises for them and mix and match the following. Horizontal cable pull (with elbows up), bent over row (BB and DB), bent over fly, lateral raise (slightly leaning forward).

Any other moves out there to recommend or advice would be appreciated.
Jayce

Yo Try Front two Dumbell raise get two dumbells that you can handle the weight and then hold them at your sides then go straight up with them. your arms should be straight as your going then go back down when your parallel with your shoulders. Its a good isoltion exercise

Also try incine benchpress it works your shoulders good and try lying rear delt raise to do it you . Lie face down on a fairly tall flat bench. Hold dumbbells, palms facing in, arms hanging straight down. Keep your elbows almost locked and your arms straight. Raise dumbbells in a semicircular motion to shoulder height, in line with your ears at the top of the lift. Lower slowly to the starting position.

 

[Freddy]

You can't agonize over weaknesses like that.

I mean, if you're neglecting a bodypart, and are small there as a consequence, thats one thing. But if you're working it hard, and it won't grow, you'll have to accept at some point that it just will never be a "strong" part of you.

Two things to think about:

1.) Face pulls

2.) How much do you overhead press and bench press? If you aren't strong at the compound movements, then you've not reached your full potential.

But don't sabotage the rest of your training worrying about your rear delts.

 

[jayce]

Thanks for the advice bros.
Jayce

 

[bigkb]

Big Karch is right. Try doing reverse flyes on the pec deck machine. My rear delts used to be completely flat... I mean nothing there at all. Then I started doing these, and in no time my shoulders became nicely developed in the rear.

Also, be sure to occasionally do a drop set for the last set... where you do, for example, 12 reps with a weight to failure, then immediately drop the weight by half, and do about 12 or 15 more reps to failure. This will give the rear delts a nice burn... and that = growth.

KB