boghog

What would you recommend as the best rear deltoid exercises?

Lost Soul

Deads, rows, DB deads and to some extent presses
Nobody as a beginner should isolate them IMO

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nathanlowe

Well as far as i know there are 3 heads to the deltoid.

One gets worked in things like bench press
One gets worked in rowing exercises
The other gets worked in shoulder pressing, millitery pressing etc.

So if all of them type of exercises are included in your routine then all 3 heads will be getting trained.

Lost Soul

Anterior gets nailed chest press and dips and can be isolated with front raises
Lateral gets hammered with shoulder press and can be isolated with lat raises
Posterior gets smashed with all those I have listed previously and can be isolated with bent over laterals and reverse flys

The only time you isolate is if you are an advanaced trainer with a weakness or have to do rehab on them for some reason

I abhor watching newbies isolate every head over 24 sets yet still look like they have never done a military press in their life

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nathanlowe

Its exactly the same when people do 3 different types of curls to hit the bicep heads.

Compound lifts take care of all.

boghog

Ok, thanks.

also, thanks for telling me I shouldn't bother with isolation

I only asked because I thought I could see some increase in my front and lateral delts and nothing on the rear (but that could very well be just me seeing things).

If I may ... just thought ... in no way would I suggest I would be anything but a beginner, but when would you consider that someone would promote from beginner to "intermediate" (assuming that this would influence one's training routine). would this be quantifiable in time, or mass-gain or something?

Also, would the same principle about isolation and beginners apply to things such as inclined/declined benchpress or inclined biceps curls (or however would you call the inclined support-thingy that seems to be ever so popular in the gym)

Charno

I use the Rear Delt Fly, as demonstrated in this video: http://uk.youtube.com/watch?v=cdrh-xBr20c

Actually I sit on the end of a bench but the principle is the same. Usually I finish my back routine with a couple of sets, I like the stretch I can feel afterwards, plus it's not too tiring with a light weight after doing some heavier stuff.

See what you think.

d@n

the reason im going to have to rehab my shoulders is thaqt i never isolated the rear delts so i developed a imbalance.

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Lost Soul

Rather than doing this?

http://www.youtube.com/watch?v=P9s9BDQAVss
http://www.youtube.com/watch?v=P9s9BDQAVss

These were at biohazardI think

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d@n

yep i worked my way upto the 52kg dbs i think and i rowed (yate style) 180kg for reps but my front & side delts are around twice the size of my rear delts which has given me shoulder problems. i know some people can get way with not training them just like some people can get away with not training traps or upper chest or there are those who have to train forarms and abs, my point would be if you see bodyparts falling being then your going to have to add in exercise to target them.

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boghog

funny you should mention that, I have recently heard a couple bodybuilders whinging about the same issue. Apparently, it led to injury in the end.

Lost Soul

You cannot though "not train upper chest" or "forearms"

Direct work is not required for those who have lifted with good form and technique in the early stage. Isolation is great for bring up weaker areas when all basics have been laid down

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Aftershock

Thats some scarry form, I thought he was done drop the dumbell on his head, and not a spotter in sight.

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Aftershock

Lost Soul

Well this was my point

after dan suggested

I would say clean form on lower weights may have obviated such injury...just a thought based on the technique he was using in the vids

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d@n

the 2 blokes who were supposed to be spotting me wondered off, not really alot you can do about that half way through a set. i cant see whats wrong with the form i mean you move the dbs up and down in an arc im not boncing them or locking out elbows or squirming about in my seat sometimes thay wonder out of line when your lifting large dbs but i have never had a injurie from lifting weights, i hurt my shoulders doing thai boxing but i put it down to having a imbalance nothing to do with form.

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