Building rear Deltoids

[Rai080]

Looking for some advice on how to bring out my rear delts.

My normal routine for rear delts is rear lat raises db then cable. Looking for other exercises to really bring the. Out. I've slow moved then first in my routine to hit them hard when I have the most energy.

 

[GiantSlayer]

Isolate the scapula out of the movement. Try not to move your shoulders. Maintain same angle on triceps. Rear delts are hard to target. Make sure you bend over parallel to the floor. This takes the traps out of the equation.

 

[kbordner]

1. pulls to the face with rope...elbows up.
2. rear delt raises face down on incline bench....drop sets
3. reverse pec dek
4. reverse cable crossovers
5. one arm pulley rows elbows up.

 

[Mike_RN]

Good Shit KB. I was just gonna say Face Pulls, Rev Peck Deck Flyes with Scaps retracted (think of doing the movement with a pencil held between your scapulae) another less used variation is do Kick-backs (think Triceps) but keep the arm straight the whole time (no elbow flexion).

 

[jhotsauce7]

Overhand bent raises at 90 degrees 4x15 reps twice a week

 

[Rai080]

Nice thanks everyone for the responses! What's up K good to see you here.

Thanks again everyone. I'm going to give some of these a try tomorrow

 

[JR Ewing]

My favorite direct rear delt exercises:
1) chest-supported bentover DB laterals done heavy for 8-10 reps
2) Seated high machine rows, elbows out, handles brought into chest area.

I also do quite a bit of volume for back. Heavy bent rows, t-bars, and pullups really hit the rear delts hard.

 

[Determined]

Deads and doing db rear lat raises are what build them for me

 

[heavy hitter]

face pulls and dumbell swings ala John Meadows

 

[parttimer]

All you bastards beat me to the face pulls! Also deads helped me out as well.

 

[tightglutes]

I was using bands in the beginning of every upper body workout and in-between each set.( back,chest,arms,shoulder day.) I learned it in PT. I did it mostly for stretching my back and shoulders i also felt it in my rear delts. as the months went on my rear delts got massive. I was not even isolating them on back or shoulder day. That worked for me

 

[Warrior45]

I tried all of those exercises, and could not get my rear delts up to par with my front delts until I started doing heavy pull ups. It wasn't my intention of growing rear delts with pull ups, but it definitely was the game changer. I always skimped on pull ups because I am a big guy and they really hurt my shoulders, but the results have been great.