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Thread: Lets Talk Rear Delts!

  1. #1
    VET warmouth's Avatar
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    Lets Talk Rear Delts!

    What are some different exercises to hit these hard to reach things? I do a lot of bent over raises, but does anyone have any secrets they'd like to share?

  2. #2
    Founding Member Mini-G's Avatar
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    SWINGERS!!!!!

    People look at you like you're being lazy as fuck... But little to they know you're in excruciating pain and anguish caused by the MUSCLE STRAIN AND PUMP!!!!

    Basically set up a bench on its lowest incline spot. Lay on it chest first so you're facing the ground. Grab two 15 or 20lbs dumbells and let your arms hang straight down, pushing your shoulders forward. As if the dumbells are hauling your arms too the ground. Then start swinging. Literally swinging. It's like 1/4 range of motion of a bent over raise. By rep 30 you'll know if you're doing it right. By rep 50 you should be cryingZ by 60 you'll be biting the bench. And anymore is a bonus.

  3. #3
    Founding Member Mini-G's Avatar
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    It's like this but less range of motion. Alot less. You're stopping the dumbells fr hitting each other at rest, swinging outwards but stopping at the beginning of a -reverse fly for upper back rep-. Get it??
    image.jpg
    But don't put your knees up on the bench like that fag.

  4. #4
    Junior Member magnus's Avatar
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    I like rope cable face pulls for rear delts.

    Here are a few more. Shoulder Exercise Menu

  5. #5
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by magnus View Post
    I like rope cable face pulls for rear delts.

    Here are a few more. Shoulder Exercise Menu
    Until you slip or the rope breaks an ya punch yourself in the face.

  6. #6
    VET warmouth's Avatar
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    Really nice stuff guys. Going to give them a go tommorrow. I've got pretty good shoulders, but my fronts are definitley outgrowing the rears.

  7. #7
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by warmouth View Post
    Really nice stuff guys. Going to give them a go tommorrow. I've got pretty good shoulders, but my fronts are definitley outgrowing the rears.
    Yeah I'm not a fan of training rear delts myself. I'm going to start with them first next time to get them out of the way

  8. #8
    VET warmouth's Avatar
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    Thayll be my first lift.

  9. #9
    Junior Member magnus's Avatar
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    Killed delts today paying focus on rear delts
    4 sets seated barbell shoulder press
    4 sets barbell upright row
    4 sets t bar delt row (posterior delt)
    4 sets seated reverse fly (machine) (posterior delt)
    4 sets rope face pulls (posterior delt)

  10. #10
    VET warmouth's Avatar
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    I'm giving it a go today!

  11. #11
    VET warmouth's Avatar
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    Quote Originally Posted by Mini-G View Post
    It's like this but less range of motion. Alot less. You're stopping the dumbells fr hitting each other at rest, swinging outwards but stopping at the beginning of a -reverse fly for upper back rep-. Get it??
    image.jpg
    But don't put your knees up on the bench like that fag.
    WOW Mini! Those things are brutal. I did 12/10/10/6 and that was all I could do. I went failure with each set and the weights werent very heavy. I am thinking this would be good one for higher, quality reps than for heavy weights. I might be wrong, but it just "feels" like one of those exercises. They are both mine and my wifes favorite shoulder exercise. Great rear delt pump, and serious breakdown. Thanks alot for that one!

  12. #12
    Member Bull's Avatar
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    Quote Originally Posted by Mini-G View Post
    It's like this but less range of motion. Alot less. You're stopping the dumbells fr hitting each other at rest, swinging outwards but stopping at the beginning of a -reverse fly for upper back rep-. Get it??
    image.jpg
    But don't put your knees up on the bench like that fag.
    Meadows has another version too:
    Elitefts.com - Rear Delt Hang & Swing - YouTube

    The one mini-g mentioned is basically that but with a bench supporting you.

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