Stig

I am struggling with my rear delts

Seen a few guys in the gym doing various lat raise style, i.e, bent over
Been doing a reverse fly style with dumb bells, dont get much feel from that so stopped that one

shorty

i throw in reverse peckdeck flyes every so often..there a small muscle group and will probably be trained while training your back.

bent over dumbbell raises give my neck some jip so i just do the latter!

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Porky Pie

Any form of heavy rows will hit this muscle - dumbbell or barbell

Isolation exercises are cr@p

MXD

pork pie said it all.

Rowing frys your rear delts.

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Stig

cheers guys

thugz

its a feel exercise so not too much weight needed at first and just concentrate on keeping ur palms facing down and not letting your arms go out of sight of your peripheal vision. then as time goes by you can throw in some heavier weights as the motion or groove will be second nature to you. jumping in to too heavy weights though will have you cheating like mad and growing your lats n traps n not the muscle aimed at.

stow

After shoulders/back, I throw in a couple of sets with a thick pilates rope.
Sit on end of bench, hook band round soles of feet, cross it over to hands.
Keep palms down, sit upright, feet outstretched and rep out
Widen feet to tension band according to resistance needed.
Good burn and seems to do the trick.

chrisj22

The man said it right there.

Any type of row/press will provide enough stimulus for rear delts. Barbell overhead presses will work a treat.

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drb

The best exercise i've found to hit my rear delts is reverse pec-dec. My new gym doesn't have the kit though so instead i use the cable crossover machine.Have the handle at shoulder height and whilst facing one of the stacks grip the handle and have your arm parallel to the floor and out in front of your body.Then with your arm parallel to the floor bring back your arm until it's straight out to the side.Make sure you use good form and you'll be interchanging hands when on your mobile!! hope this helps.

SteamRod

heavy underhand grip rowing if you are new to it may spark some new growth

Artemis

I have the same problems with lagging rear delts. They have come on seriously now, buy using the rear delt/pec fly combi machine. i use a reverse upside down grip and only bring the movment back far enough to fry the delts without using my back. if u dont have this machine try face pulls. did them for the first time last night and they worked a treat. again if u dont know what they are then bench bent over crusafiction raises on the cables with the bench at 45 % incline.

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adzk469

Currently using reserve pec deck on shoulder day, just two sets to bring them out a bit more as I find they get hammered with back work anyway.

Stig

Whats the crusification raises?

Stig

With the cales are you pulling out to the side or staright back?

When doing back last night I tried using a rope from the top pulley and pulling my arms parrallel to the floor into my chest, felt a good burn from that

Dwarfenegger

My physio recommended i do bent over rear flyes for my rear delts.. Since doing these, they've exploded in size and strength.. so have my middle traps and it's altered my posture too...