Are there any exercises that would be ideal for the posterior delts?
I've been doing military press, side laterals and front raises and can see my posterior delts are really lagging behind.
Bent over raise and reverse butterfly (on the pec deck machine)
I'm a big fan of Brandon Curry and the somewhat "special" exercises he always has.
Check out that video. The second exercise, the one he does on the smith machine, I've incorporated that into my routine and i feel it really hits the shoulders and especially the posterior delts. Plus you can go somewhat 'heavy' on it.
Bent over raises are good as well, i prefer doing them on an incline bench.
Like Off Road said also, i feel that my posterior delts get also hit hard on back day, sometimes i'll even murder them that day with a few isolation sets, Branch Warren style
"When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz
Rows of any kind
Band pull aparts
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
Pretty much what the other guys have said, any rowing work, especially close grip, will hit your rear delts in a secondary way similar to how they hit biceps.
If you're looking to get a little more specific to the muscle, bent over flyes and reverse pec deck were always a favorite of mine
I've also found that with rows, facepulls, etc its very helpful to squeeze/pause for a second at the top of each rep.
One of the things that surfaced during my shoulder and wrist rehab earlier in the year was that I have very inflexible shoulders and very weak deltoids and infraspinitus muscles. The physio gave me some non-weighted exercises to do which have helped somewhat but I'm thinking maybe reverse pec deck and bent over flyes might continue to help solve the problem? I don't want to mess with HCT-12 but I also don't want to let an existing problem surface again, and they say prevention is the best cure and all that...
J.C. You can throw in some rear laterals at the end of your workout without much fear of over-doing it.
I also really like Lying L-Fly for shoulder pre-hab.
Ok, I might start doing that. I will be using very light weight because that's all I can manage anyway. But I think it might be a good idea to use progressive resistance on them now, to get from the "rehab" stage to the "no longer a weak link" stage. This is where I thought reverse pec deck flys might come in.
For my rehab I was given variations of L-flys to do in fact.
I was told to do this, while holding a tin of beans or something.
Since I improved, I slacked off on them and I ought to start up again.
Also and I'm guessing not many do but you should try and incorporate the warm-ups I outline in the HCT-12 routine (Nick Tumminello's stuff) which address the shoulder specifically.