Rear Delts

[5kgLifter]

Originally Posted by Pull14

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.

[storm1507]

When I saw the question I immediately thought DB rows and wide grip BB rows. My rear delts are pretty good and I've never really targeted them. However, I work hard on the DB rows.

After the DB row challenge with all those reps my rear delts were the one muscle with the most DOMS.

I've done a lot of deads and I've never noticed any soreness in the rear delt area afterwards.


Cliffs.....DB rows FTW.

[5kgLifter]

Originally Posted by storm1507

When I saw the question I immediately thought DB rows and wide grip BB rows. My rear delts are pretty good and I've never really targeted them. However, I work hard on the DB rows.

After the DB row challenge with all those reps my rear delts were the one muscle with the most DOMS.

I've done a lot of deads and I've never noticed any soreness in the rear delt area afterwards.


Cliffs.....DB rows FTW.

Thanks for the input, Storm...oddly, I can't remember where I felt DOMS after the row challenge, I may have to go back through the log and see if I mentioned it at all

[Disciple X]

Face pulls are the best thing i've ever done for my rear delts. I do a ton of them now and use a band for the most part. Maybe you should try another band or use gloves or whatever you need to do to use it. They flat out work! Find a way

[big_swede]

On occasion i do a variation of rear raises, just sit on the end of a bench, lean forward chest over your knees, grab a db each hand and trust it up with elbows flared out, like a rear delt fly but with bent arms. Allowing one to handle more weight than and also gives the trapzorx a good beating.

Hope you got the picture =)

[tattooed redneck]

behind the back bar shrugs, upright rows, seated d-bell shrugs, power cleans, and behind the head barbell presses, usualy hammer my rear delts.

[tattooed redneck]

Originally Posted by big_swede

On occasion i do a variation of rear raises, just sit on the end of a bench, lean forward chest over your knees, grab a db each hand and trust it up with elbows flared out, like a rear delt fly but with bent arms. Allowing one to handle more weight than and also gives the trapzorx a good beating.

Hope you got the picture =)

i do these by leaning on the decline bench, they hitt my lats pretty good!

[5kgLifter]

Originally Posted by Disciple X

Face pulls are the best thing i've ever done for my rear delts. I do a ton of them now and use a band for the most part. Maybe you should try another band or use gloves or whatever you need to do to use it. They flat out work! Find a way

Finding a way, not always that simple...if I could, I would, trust me; and others on the forum would vouch for that

Originally Posted by big_swede

On occasion i do a variation of rear raises, just sit on the end of a bench, lean forward chest over your knees, grab a db each hand and trust it up with elbows flared out, like a rear delt fly but with bent arms. Allowing one to handle more weight than and also gives the trapzorx a good beating.

Hope you got the picture =)

Thanks Swede. I have a bench now, so that may be easier than bending and holding position.

Originally Posted by tattooed redneck

behind the back bar shrugs, upright rows, seated d-bell shrugs, power cleans, and behind the head barbell presses, usualy hammer my rear delts.

Thanks TR I'll look into a couple of those which I don't already do.

[Off Road]

Originally Posted by tattooed redneck

i do these by leaning on the decline bench, they hitt my lats pretty good!

Rear Lateral Raises work the lats? Weird.