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Thread: Need to bring up my Rear Delts

  1. #1
    Wannabebig Member Ace Corona's Avatar
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    Need to bring up my Rear Delts

    I have been training each bodypart consistently once a week in my weightlifting class in college, and I've seen progress, but I've noticed I have great development in my anterior delts (front delts), moderate development in my medial delts (middle delts), and though I see definition in my posterior delts (rear delts) my rear delts are very small compared to my front and medial delts.

    The only exercise I know of for the rear delts is behind the neck press with a barbell. I'm thinking I should stop barbell presses that work the front delts for a while, and concentrate on dumbbell side laterals and behind the neck presses with a barbell.

    My questions are, does this sound like a good plan, and do you know of any other rear delt exercises?
    Last edited by Ace Corona; 09-16-2012 at 09:39 AM.

  2. #2
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    Arnold press! Works all three heads, along with your lats and traps!

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    Grammar Nazi BG5150's Avatar
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    Reverse flyes
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  4. #4
    Powerlifter/Strongman J L S's Avatar
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    Chest supported rear delt fly's, normal reverse fly's, band pull aparts, reverse pec dec, face pulls. Y/T/L's, scare crows, isometric holds in any of those movements. Plenty of exercises and ways to train them. There are also tons of other exercises that can hit the rear delts indirectly alongside other muscle groups.

    Look up an article (classic too) by Jim wendler called 'the yoke' plenty of advice on developing the whole area/upper back/traps/rear delts
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  5. #5
    Wannabebig Member Ace Corona's Avatar
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    Thanks guys! Thanks JLS, that was a lot of information.

  6. #6
    Powerlifter Bruiser's Avatar
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    I love face pulls for rear delts! My shoulders have really squared up since starting them.
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  7. #7
    Dr. Subtotal
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    Add in anything done with a Snatch Grip. In addition, building up a strong rack position (position where the bar sits in a front squat) should increase the capacity of your upper back too.
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  8. #8
    Wannabebig Member Ace Corona's Avatar
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    Quote Originally Posted by Bruiser View Post
    I love face pulls for rear delts! My shoulders have really squared up since starting them.
    What's a face pull? Can you describe it or post a link to a tutorial?

  9. #9
    Conqueror of Iron jed2009's Avatar
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    Quote Originally Posted by Ace Corona View Post
    What's a face pull? Can you describe it or post a link to a tutorial?
    Just stand or sit on the ground in front of a cable machine and use the lowest attachment and pull it towards your face. I enjoy using the rope attachment the best but whatever works.

    This guy is kind of a tool but he is doing it in the standing position. Skip the first minute if you want...

    http://www.youtube.com/watch?v=rep-qVOkqgk
    Last edited by jed2009; 09-17-2012 at 02:50 PM.
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    The reverse flyers did wonders for mine too
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  11. #11
    Crikey, its a 30 foot ape! Kong's Avatar
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    Plus one for Face Pulls. Great for developing the traps too, no amount of rear delt raises (reverse flyes) had the same effect for me.
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