what is best posterior deltoid exercise? - UK-Muscle Body Building Community

Killerkeane · 27-04-2004, 01:07 AM

im currently doing this for shoulders:
Shoulder Press (Anterior)- 5 Sets x 12,10,8,,8,6
Dumbbell Rear Lateral Raise (Posterior) - 4 Sets x 12,10,8,6
Upright Row (Lateral)– 3 Sets x 10,10,8
Shrugs- 3 sets x 10,8,6

getting bored or dumbell rear lateral raise and want a change, any suggestions which one is supposed to be the best?

OnePack · 27-04-2004, 01:14 AM

u mean 4 sets of dumdbell rear lat raises..?

**hackskii** · 27-04-2004, 02:57 AM

I am assuming that we are talking about the rear delt right?
Go to the peck deck and face the opposite direction. Try and get as much movement in this as possible (full range). You will be sitting strait twards the seat. Adjust the seat hight so your arms are 90 degrees from your body. Your hands should start in the front of you as close as you can to getting your hands together. Then with straight arms (locked elbos) go out to your sides. If you can go as far as you can with arms stretched, you might feel a slight stretch in the chest but this is ok. Nice and slow with full range. This will be a good change for you and your dumbbells.
Cheers

winger · 27-04-2004, 05:17 AM

Quote:

Originally Posted by Killerkeane

getting bored or dumbell rear lateral raise and want a change, any suggestions which one is supposed to be the best?

I think wide bent over rows work the best. They will make you strong and bomb the rear delts.

:p ;)

robin_3_16 · 27-04-2004, 11:36 AM

i do reverse flys they work great for me, do rows on back day and they work them too and my rear delts are pretty good, better definition then anywhere else i think!

**big pete** · 27-04-2004, 11:46 AM

yep, with hackskii.

rear flyes is the best isolation movement for it.
and bent over rows with very high elbows are more "mass" orientated

Harry · 27-04-2004, 01:44 PM

KK go to http://abcbodybuilding.com/ and have a look at the exercises at the top. They give you almost all of them by catagory with a demo.

Panthro · 27-04-2004, 03:27 PM

ive never trained rear delts directly, and they are very big, u can see em on my pic. I do loads of very heavy row movements that make em grow very very well...

OnePack · 27-04-2004, 03:32 PM

Quote:

Originally Posted by winger

I think wide bent over rows work the best. They will make you strong and bomb the rear delts.

:p ;)

i do bent over rows as part of my back routine, but how do you do wide ones?

**robdog** · 27-04-2004, 04:10 PM

use a wider grip i would imagine mate.

**big pete** · 27-04-2004, 05:19 PM

lol robdog.

kinda speaks for itself lol

Killerkeane · 27-04-2004, 05:28 PM

Quote:

Originally Posted by MatracaBergFan

u mean 4 sets of dumdbell rear lat raises..?

well picked up matraca, yeah 4 sets :p :p

I have done reverse fly's and dont really like them, but it's often the exersices you dont like that do the best.

Killerkeane · 27-04-2004, 05:40 PM

and is the cable front raise a good anterior exercise (Shoulder, military press alternative) to put on mass?

http://www.exrx.net/WeightExercises/...rontRaise.html

**hackskii** · 27-04-2004, 08:53 PM

Quote:

Originally Posted by Killerkeane

and is the cable front raise a good anterior exercise (Shoulder, military press alternative) to put on mass?

No, more of a shaping exercise. If you do military presses and maybe some standing upright rows you dont need to do those.

Greyphantom · 27-04-2004, 09:20 PM

Also you could try using the cable xover machine... put a bench in the middle of them so that when you are lying down your arms are in line with the weight stacks (this is for the old style cable xover) and then grab the right cable in the left hand and the left in the right and lay on the bench on your back then from the high position pull the weight down to either side keeping your arms straight... works well for me when I need a change...

27-04-2004, 01:07 AM	#1 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	what is best posterior deltoid exercise? im currently doing this for shoulders: Shoulder Press (Anterior)- 5 Sets x 12,10,8,,8,6 Dumbbell Rear Lateral Raise (Posterior) - 4 Sets x 12,10,8,6 Upright Row (Lateral)– 3 Sets x 10,10,8 Shrugs- 3 sets x 10,8,6 getting bored or dumbell rear lateral raise and want a change, any suggestions which one is supposed to be the best? Last edited by Killerkeane; 27-04-2004 at 05:29 PM.

27-04-2004, 02:57 AM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,415	I am assuming that we are talking about the rear delt right? Go to the peck deck and face the opposite direction. Try and get as much movement in this as possible (full range). You will be sitting strait twards the seat. Adjust the seat hight so your arms are 90 degrees from your body. Your hands should start in the front of you as close as you can to getting your hands together. Then with straight arms (locked elbos) go out to your sides. If you can go as far as you can with arms stretched, you might feel a slight stretch in the chest but this is ok. Nice and slow with full range. This will be a good change for you and your dumbbells. Cheers __________________ Scott

27-04-2004, 01:14 AM	#2 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,503	u mean 4 sets of dumdbell rear lat raises..?

27-04-2004, 11:36 AM	#5 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i do reverse flys they work great for me, do rows on back day and they work them too and my rear delts are pretty good, better definition then anywhere else i think!

27-04-2004, 11:46 AM	#6 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	yep, with hackskii. rear flyes is the best isolation movement for it. and bent over rows with very high elbows are more "mass" orientated

27-04-2004, 01:44 PM	#7 (permalink)
Harry EFBB Winner Join Date: Oct 2003 Posts: 3,545	KK go to http://abcbodybuilding.com/ and have a look at the exercises at the top. They give you almost all of them by catagory with a demo.

27-04-2004, 03:27 PM	#8 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	ive never trained rear delts directly, and they are very big, u can see em on my pic. I do loads of very heavy row movements that make em grow very very well...

27-04-2004, 04:10 PM	#10 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,829	use a wider grip i would imagine mate.

27-04-2004, 05:19 PM	#11 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	lol robdog. kinda speaks for itself lol

27-04-2004, 05:40 PM	#13 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	and is the cable front raise a good anterior exercise (Shoulder, military press alternative) to put on mass? http://www.exrx.net/WeightExercises/...rontRaise.html

27-04-2004, 09:20 PM	#15 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,906	Also you could try using the cable xover machine... put a bench in the middle of them so that when you are lying down your arms are in line with the weight stacks (this is for the old style cable xover) and then grab the right cable in the left hand and the left in the right and lay on the bench on your back then from the high position pull the weight down to either side keeping your arms straight... works well for me when I need a change...