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Thread: help i've got flat rear deltoids

  1. #1
    Wannabebig Member
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    help i've got flat rear deltoids

    Can anyone give me some advice on what exercise to do which will increase my rear delts, the front and sides are much bigger and more shaped than the rear.
    Cheers Daryl

  2. #2
    Administrator chris mason's Avatar
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    Exercises:

    Any sort of a row
    Bent over laterals
    Reverse flyes on a pec-machine with handles (facing inward)


    Now, if you want to specialize on the area, you can try this:

    Superset:

    bent-over laterals---slow movement, pause and contract at the top

    seated cable rows---use a pronated grip (palms down) grip about shoulder width apart (you just need a straight bar attachment for these). Slow movement and hold at contract as the bar touches your belly.

    Perform 2-3 of these supersets (no more) per shoulder workout and you will have nice rear delts in no time.


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  3. #3
    Wannabebig Member
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    cheers will do, silly question time again whats a bent over lateral?

  4. #4
    Senior Member Exnor's Avatar
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    either:

    Lie belly-side down on a flatish bench, with arms hanging. Using light weights slowly lift them outward so they are roughly the same height as your shoulders. Keep your arms at or above shoulder height and slightly bent, any lower and you will be using your lats in the movement.

    Or:

    The same as above but bending over instead of lying down.

  5. #5
    Senior Member Exnor's Avatar
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  6. #6
    Wannabebig Member
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    Cool nice reply thanks for that Exnor

  7. #7
    Senior Member geoffgarcia's Avatar
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    my rear delts didn't appear (despite plenty of direct work) until I added upright rows and shrugs into my routine

  8. #8
    WBB OG Silverback's Avatar
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    Has anyone got any pointers on rear delt flyes? ive gone really light, watched the exrx vids, but for some reason cant hit them.

    The only time i was ever able to hit them properly was when i used a sports injury specialists cable machine that was set up specifically for rear delts.

    Any mental cues/triggers??
    The only limits are the one's you place on yourself...

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