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Thread: Rear delts

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  1. #1
    Senior Member vrizzle's Avatar
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    Rear delts

    What are some good exercises to develop full rear deltoids?

    Being an olympic lifter with benching, I use 99.9% front deltoids from benching and jerks. I have seen many lifters with gross awkwardly shaped shoulders. They look like baseballs that have been implanted onto the front of their delts.

    I don't mind large delts, but I just want human looking ones.

    I do BN presses and "rear delts" (I bent over at 90 degrees and do reverse flyes (sp?) with dumbells). Are those enough?
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  2. #2
    phil 4:13 Bako Lifter's Avatar
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    It feels like face pulls hit them really well but I'm not sure.

  3. #3
    Banned bjohnso's Avatar
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    ^^^^Face Pulls and barbell rows do it for me. Face pulls hit the lateral delts pretty well too.

  4. #4
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    Lying/Rear Delt Row
    Lying/Seated Lateral Raise

  5. #5
    Senior Member vrizzle's Avatar
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    Thanks guys, are the rows going to work my back also? I wouldn't really want it to, but if it does, whatever.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  6. #6
    bimmer 328is drag's Avatar
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    try seated cable rows or seated rows and try to focus on squeezing your shoulder blades together. even pulldowns try squeezing your shoulder blades together.

    yes rows will work your lats too
    5'11"
    185lbs

  7. #7
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    Yes.

    Lying/Rear Delt Row - Rhomboids, Traps (lower, middle), Rotatory Cuff.

    Lying/Seated Lateral Raise - Same as above.

  8. #8
    Senior Member Natetaco's Avatar
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    barbell rows, chins
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    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  9. #9
    Getting Better..... bigmoney's Avatar
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    Yep. BB rows, heavy chins, face pulls come to mind

  10. #10
    phil 4:13 Bako Lifter's Avatar
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    Do face pulls if you don't want it to hit the lats very hard. I feel it in rear delts, a little in my traps, and a tiny bit in my tris.

  11. #11
    Breaker of Skulls Guido's Avatar
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    I think ghetto T-bar rows hit them pretty well, too. Basically, set a barbell with one end in the corner, put plates at the other end, and put a V-handle under the end with the plates while straddling the barbell and pull it up while bent over about 45 degrees. Works the lats and rear delts pretty well.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
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    SN 209x1 C+J 250x1


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