Rear Delts - UK-Muscle Body Building Community

big ash · 03-10-2006, 11:14 PM

im strungling to find a good form to hit my rear delts. any tips lads n ladies:lift:

invisiblekid · 04-10-2006, 09:36 AM

What exercises are you doing for them?

Are you going Reverse Flies? If so, I think Hammer Strength do a machine that replicates the movement. Try using this until you are strong enough to hold better form. Either that or drop your weights right down and build up slowly.

Some other suggestions here http://www.leehayward.com/rear_delts.htm

big ash · 04-10-2006, 12:02 PM

i dont have a machine like that i use good form and most time i use a bench n lay on it on a incline but it really ache my back rather than rear delts and im not rowin the weight up im fylyin it up

invisiblekid · 04-10-2006, 03:16 PM

Reverse flies will work your upper back just as much as your rear delts. Maybe you are feeling more on your upper back because its simply failing before your delts.

To take your back muscles out of the equation relax them and drop them towards the floor (dont move your body - this is why I use an incline bench, you cant move your body) - this can work if you are doing them bent or on an incline bench. Keep them towards the floor - this stretches your back so you cant use it to help you. Now lift your arms and take them level to your head and pinch/contract your rear delts. While you do this slight arch your wrist up (assuming your palms are facing down). You can also raise your arms with your wrist in this position. Keep the weight light until you've got the form spot on.

Hope that helps.

**Aftershock** · 04-10-2006, 11:19 PM

Light is the key for isolating the rear delts, you really have to focus on contracting the muscle when doing them. To heavy and you will just cheat and use side delts/momentum instead.

Rear delt training is well suited to giant sets/super sets imo just to increase the intensity as you are using lighter weights.

Timmy Smooth · 04-10-2006, 11:42 PM

For rear delt flies, I always contract my shoulder blades before starting each rep - I find this isolates my rear delts really well. Also, as Aftershock said, control the motion; not necessarily by going ultra-slow, just ensure your muscles take the strain rather than momentum.

Try the same exercise on a cable machine, too.

**hackskii** · 05-10-2006, 12:16 AM

You will have to experement some what on those but here is some suggestions.

You can use cables or dumbells to perform these.

What I do is bend my knees and bend over where I am parallel to the ground and do a reverse fly with dumbells.

Or, you can go on the incline bench and lower it some (45 degree or maybe less), grab some dumbells and do reverse flys.

Or walk up to a cable machine that has the pulley on the bottom, bend at the waist and one arm bring the handle across your chest to a full arm extension.

Or walk up to a cable pully machine and put the pulley same height as your shoulder and pull your arm across your chest to a full arm extension.

Or go to the peck deck and do it reverse where your hands will be straight in front of your body and end up with your arms extended out to your sides.

There are many ways with many angles.

big ash · 08-10-2006, 07:53 PM

:crazy: thanks guys

:love:

03-10-2006, 11:14 PM	#1 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	Rear Delts im strungling to find a good form to hit my rear delts. any tips lads n ladies:lift: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6

04-10-2006, 09:36 AM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	What exercises are you doing for them? Are you going Reverse Flies? If so, I think Hammer Strength do a machine that replicates the movement. Try using this until you are strong enough to hold better form. Either that or drop your weights right down and build up slowly. Some other suggestions here http://www.leehayward.com/rear_delts.htm __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results". Last edited by invisiblekid; 04-10-2006 at 09:38 AM.

04-10-2006, 12:02 PM	#3 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	i dont have a machine like that i use good form and most time i use a bench n lay on it on a incline but it really ache my back rather than rear delts and im not rowin the weight up im fylyin it up __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6

04-10-2006, 03:16 PM	#4 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Reverse flies will work your upper back just as much as your rear delts. Maybe you are feeling more on your upper back because its simply failing before your delts. To take your back muscles out of the equation relax them and drop them towards the floor (dont move your body - this is why I use an incline bench, you cant move your body) - this can work if you are doing them bent or on an incline bench. Keep them towards the floor - this stretches your back so you cant use it to help you. Now lift your arms and take them level to your head and pinch/contract your rear delts. While you do this slight arch your wrist up (assuming your palms are facing down). You can also raise your arms with your wrist in this position. Keep the weight light until you've got the form spot on. Hope that helps. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results". Last edited by invisiblekid; 04-10-2006 at 03:19 PM.

04-10-2006, 11:19 PM	#5 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,034	Light is the key for isolating the rear delts, you really have to focus on contracting the muscle when doing them. To heavy and you will just cheat and use side delts/momentum instead. Rear delt training is well suited to giant sets/super sets imo just to increase the intensity as you are using lighter weights. __________________ "You are what you eat you can't possibly be anything else" or put another way "eat sht look like sht!!" Aftershock

04-10-2006, 11:42 PM	#6 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	For rear delt flies, I always contract my shoulder blades before starting each rep - I find this isolates my rear delts really well. Also, as Aftershock said, control the motion; not necessarily by going ultra-slow, just ensure your muscles take the strain rather than momentum. Try the same exercise on a cable machine, too.

05-10-2006, 12:16 AM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	You will have to experement some what on those but here is some suggestions. You can use cables or dumbells to perform these. What I do is bend my knees and bend over where I am parallel to the ground and do a reverse fly with dumbells. Or, you can go on the incline bench and lower it some (45 degree or maybe less), grab some dumbells and do reverse flys. Or walk up to a cable machine that has the pulley on the bottom, bend at the waist and one arm bring the handle across your chest to a full arm extension. Or walk up to a cable pully machine and put the pulley same height as your shoulder and pull your arm across your chest to a full arm extension. Or go to the peck deck and do it reverse where your hands will be straight in front of your body and end up with your arms extended out to your sides. There are many ways with many angles. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-10-2006, 07:53 PM	#8 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	:crazy: thanks guys :love: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6