- 09-25-2007, 12:25 AM
Whats up fellas? I am going to get to the point. Right now my rear delt is much smaller than the rest of my shoulder. I was wondering what you guys would recommend do to help fix this. My shoulder day looks like this
Overhead Dumbbell Press
Bent over Lateral Raise . . . . . .3 sets of 10-12 reps of each
Should I add another exercise for rear delt, I dont want to over train. What do you guys think? Thanks alot
- 09-25-2007, 12:44 AM
The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2
- 09-25-2007, 11:18 AM
Visible increase in rear delts in a few workouts.
Thanks to Quinc for posting the workout.
09-28-2007, 01:00 PM
09-28-2007, 02:40 PM
another vote for face pulls...
09-28-2007, 07:39 PM
09-28-2007, 08:09 PM
This week I tried my new shoulder workout. I am going to stick with it for a while, hoping to see noticable results in the next 6-8 weeks. I am going to go Rotary/Compound/Rotary.
Bent Over Raise
Seated Dumbbell Press
Standing Lateral Raise
Side Lateral Raise
Rope Face Pull-ups (ending with this, holding for 3 count . . .10-12 reps, also for this I do 4 sets instead of 3 to get that extra pump/burn in the trouble spot)
Thanks fellas, I will let you know on the outcome.
09-28-2007, 08:33 PM
09-29-2007, 10:21 AM
It is awesome to see so many guys recommend Face Pulls. They work great to bring out those rear delts.
09-29-2007, 10:41 AM
These are excellent for targeting the rear delt:
Barbell Rear Delt Row
Cable Rear Delt Row
Dumbbell Lying Rear Delt Row
Dumbbell Rear Delt Row
Smith Rear Delt Row
Personally I would not spend so much time on the isolation exercises. Target them with more compound movements like I have linked. It puts the mass on that you are looking for. It has changed my shoulder girth significantly since moving away from isolated raises and such. JMHO.
09-29-2007, 10:57 AM
09-29-2007, 11:06 AM
I specifically use those exercises because I do not want to target my back when I am working my shoulders/delts.
The Cable Rear Delt Row is the same movement as the face row but you obviously have the stabalization of being seated. This allows for much much more working weight and overloading of the muscle that you would not otherwsie get with the isolation movement of the face row.
09-29-2007, 01:05 PM
I believe I understand what you're saying now B.
I thought you were saying just hit the rear delts w/ compound movements (that target other muscles as well) so as to save time & energy.
But you are saying use these compound movements to hit the rear delts BECAUSE they enable you to use more weight & create more muscle overload.
Thanks for taking the time to point out my error and for adding some very useful movements to my workout arsenal...very informative and much appreciated.
09-29-2007, 01:21 PM
Working with the position of your grip and attention to form can really isolate the delt. As well there are other muscle groups recruited [Infraspinatus;Teres Minor; Deltoid, Lateral; Trapezius, Middle; Trapezius, Lower; Rhomboids; Brachialis; Brachioradialis] that depending upon your form and execution can be recruited more or less.
My intention was more to make sure you understood my point rather than pointing out your error.Thanks for taking the time to point out my error and for adding some very useful movements to my workout arsenal...very informative and much appreciated.
09-29-2007, 04:06 PM
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