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Thread: Rear Delts

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  1. #1
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    Rear Delts

    I have read some on rear delt work and have heard that rear delt development is critical to a good bench. I am interested to see what people think about rear delt work and what excercises people use to target the area

  2. #2
    TJW
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    Since starting westside for skinny bastards, I have started doing rear delt work, mainly using the seated rear delt machine, which is just the pec deck facing the pad.

  3. #3
    Go Bears Pete22's Avatar
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    For rear delts I usually do band pull-aparts, reverse pec deck, and face pulls.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  4. #4
    Wannabebig Member Go Pre's Avatar
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    For my rear delts I do T-Bars with a V grip and single arm dumbbell rows. Works them out pretty well if I don't say so myself.
    Currently: 5' 10" 181lbs
    Bench Press: 5x5 @ 265 RAW
    Dead Lifts: 3x8 @ 315 RAW

  5. #5
    Lexen Xtreme
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    Quote Originally Posted by Pete22 View Post
    For rear delts I usually do band pull-aparts, reverse pec deck, and face pulls.
    I have found a good rotation of these 3 movements to be most effective for me. Be sure to hit your lats too with heavy rows and pulldowns, front delt specific movements aren't quite as important if you're getting plenty of bench reps in each week.

  6. #6
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    Thanks for the feedback guys. I had been doing face pulls and I recently added bent flys but wanted to make sure I wasn't missing anything. Thanks for the good suggestions.

  7. #7
    Habingus
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    I use neutral grip cable rows, face pulls, band pull-aparts, DB cleans etc. Rear delt work is important.
    "I PLAY BY MY OWN RULES"

  8. #8
    Banned
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    FWIW, power shrugs make my rear delts pretty sore.

  9. #9
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    Backhands.

  10. #10
    Senior Member FFHill's Avatar
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    Quote Originally Posted by Reko View Post
    Backhands.
    LOL!!
    "It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." - Leonardo da Vinci

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