Best Rear Delt Exercises

[Woody]

Compound and isolation. I can't bend over very far bc of back surgery so that's taken out a few exercises.

I do a lot of rows and reverse cable flies but still feel like my delts are lacking.

Ideas/suggestions?

-If I have to bend, I probably can't do it.-

 

[Sean1332]

Search "Rear Delt Destroye" by Meadows. You'll pay prone on an low incline bench

 

[asooneyeonig]

facepulls are fantastic and massively underrated.

 

[booneman77]

Another vote for rear delt destroyers.

Also, breezy11 just introduced me to the yoga ball flyes. You basically setup between a dual cable station as you would for flyes and lay back on the ball to support your back then just do normal reverse flyes. The support is nice and allows real focus on the delts without worrying about keeping your back straight or bending over

 

[Woody]

https://www.t-nation.com/training/shoulder-training-the-mountain-dog-way

This what pulled up. He mentions that it will hurt and throws in excruciating a few times. At least he's honest I suppose

 

[KidIcarus]

Face pulls, reverse flyes lying on an incline bench, reverse flyes on pec dec, cable reverse flyes, behind the neck shoulder press

 

[BeastFitness]

High wide face pulls on a dual pulley…just tried it the other day and LOVE the contraction

[video=youtube;NYmKZptz7jQ]https://www.youtube.com/watch?v=NYmKZptz7jQ[/video]

 

[KidIcarus]

Awesome! I'm going to try those out tomorrow for my shoulders work-out!

 

[Gutterpump]

For rear delts and mid-traps I like to superset with band pullaparts after all pulling movements (except deadlifts).

 

[Gutterpump]

High wide face pulls on a dual pulley…just tried it the other day and LOVE the contraction

[video=youtube;NYmKZptz7jQ]https://www.youtube.com/watch?v=NYmKZptz7jQ[/video]

I've done similar before but didn't have the cable machines, so I was doing bent over barbell rows, rowing into your upper chest/neck with a lower weight. Very similar movement for those with a limited setup.

 

[Woody]

I'm going to end my leg day tomorrow with a rear delt destroyer set.

 

[love2liftkat]

I'm going to end my leg day tomorrow with a rear delt destroyer set.

They're my absolute favorite! They're awesome and quite brutal!! They look much easier than they are! Let us know how you like them!

 

[jake1986]

Just done shoulders this morning. Tried those facepull things with the rope. I never have really liked those. Lateral raises on an incline bench is where its at. Progressively going heavier over time

 

[RegisterJr]

Another one for delt destroyers:

https://www.youtube.com/watch?v=4J42MqUk3wg

Face pulls.

Spider Crawls:

https://www.youtube.com/watch?v=IeKQCX-qvp8

Klokov Press:

https://www.youtube.com/watch?v=Oqr4GnICbvE

Over and Back Press:

https://www.youtube.com/watch?v=4ZF9tIPv1Sk

And the rear delt raise + Banded O&B Superset:

https://www.youtube.com/watch?v=yIvDTNk9-qA

 

[jake1986]

I've built up my rear delta pretty good doing standing (bent over) lateral raises ...sometimes using a little body english

 

[Woody]

I've built up my rear delta pretty good doing standing (bent over) lateral raises ...sometimes using a little body english

I can't bend enough to have good form for bent over rows/lat raises.

 

[Aesthetic2.0]

Face Pulls and Reverse Pec Dec are good rear delt exercises that don't require bending over

 

[booneman77]

I can't bend enough to have good form for bent over rows/lat raises.

Have you tried just laying in an incline bench? That would eliminate any back involvement.

 

[Dma378]

High wide face pulls on a dual pulley…just tried it the other day and LOVE the contraction

[video=youtube;NYmKZptz7jQ]https://www.youtube.com/watch?v=NYmKZptz7jQ[/video]

Props to this move right here. Tried it yesterday after seeing it in here, and combined with a couple sets of reverse pec deck, my rear delts have some nice DOMS going on.

 

[Woody]

Props to this move right here. Tried it yesterday after seeing it in here, and combined with a couple sets of reverse pec deck, my rear delts have some nice DOMS going on.

I don't have a dual pulley like that in my gym

 

[JG93]

I don't have a dual pulley like that in my gym

Me either, bent over rows maybe?

 

[breezy11]

Here's a few supersets that work the rear delts.


https://instagram.com/p/9C6zYZwmuk/

https://instagram.com/p/9mPQ5Pwmpt/

https://instagram.com/p/9KXU1QQmtr/

 

[breezy11]

Another vote for rear delt destroyers.

Also, breezy11 just introduced me to the yoga ball flyes. You basically setup between a dual cable station as you would for flyes and lay back on the ball to support your back then just do normal reverse flyes. The support is nice and allows real focus on the delts without worrying about keeping your back straight or bending over

Here's the exercise and an explanation as to why the ball is used. Basically it helps you keep your scapulae from retracting, which is ideal when trying to isolate the rear delts.

https://instagram.com/p/8zYZYLwmpw/