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Old 10-27-2011, 07:49 PM   #11
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Originally Posted by Pull14 View Post
Rear delts will really come into place with any type of horizontal pulling. To get them a little more involved flare your elbows to the side with rowing lifts (barbell/db). My personal favorite is a snatched grip barbell row, pulled towards upper chest/collar bone with elbows flared. If I'm targeting the r. delts specifically I'll pull my shoulder blades together which will take a little bit away from the rest of the upper back.

Others... rear delt swings; same as the rear delt raise/bent over lat raises but use some body language and momentum to get the weight up -- use heavier weight for pretty high reps.

In a programming/ratio sense, keep upper body pulling volume about the same or a bit higher than pressing volume. Bang for your buck type stuff could involve flaring the elbows a bit more on the pulling. At the end of the training session add in 3-5 high repped sets of rear delt work 2-3 times a week.

Stuff like deads certainly do pull in the rear delts, but not the extent of training them directly or performing a lift (rows) with an emphasis on the rear delts/upper back. Snatches and cleans also will work them quite a bit, but if its a weak area, they will still need to be trained.
Never considered "snatch grip" before, good idea. And many thanks for the advice on ratios of one to the other.
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
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